Herbed Egg and Rice Cake Muffin Cups

These Herbed Egg and Rice Cake Muffin Cups are the perfect solution for busy mornings when you need a gut-friendly breakfast that travels well. Beaten eggs are combined with cooked rice, finely diced bell peppers, and fresh basil, then baked in a muffin tin until golden and set. The rice adds a tender, slightly chewy texture while keeping the recipe completely grain-gentle and low-FODMAP, avoiding the wheat and gluten found in typical breakfast muffins or quiches with pastry crusts. Each cup is naturally portioned, making portion control and meal prep effortless. Simply bake a batch on Sunday, store them in the fridge or freezer, and reheat for a quick protein-packed bite any day of the week. They're seasoned simply with lactose-free hard cheese, fresh herbs, and a touch of garlic-infused oil for flavor without the FODMAP load of actual garlic or onion. Whether you're managing IBS symptoms or simply looking for a nutritious, low-FODMAP snack that fits in your bag, these muffin cups deliver big flavor in a small, convenient package. They're naturally gluten-free, easy to customize with your favorite low-FODMAP vegetables, and freezer-friendly for stress-free mornings.</long_description> <parameter name="meta_description">Low-FODMAP Herbed Egg and Rice Cake Muffin Cups: a handheld, gluten-free breakfast packed with eggs, rice, peppers, and basil. Perfect for grab-and-go mornings.

Ingredients

• 8 wholelarge eggs, beaten
• 1.5 cupscooked white rice, cooled
• 0.5 cupred bell pepper, finely diced
• 0.5 cupgreen bell pepper, finely diced
• 0.25 cupfresh basil leaves, chopped
• 0.5 cupLactose-free hard cheese, shredded, such as cheddar or parmesan
• 2 tbspGarlic-infused olive oil, plus extra for greasing
• 0.25 cupLactose-free milk
• 0.5 tspsalt
• 0.25 tspblack pepper, freshly ground
• 2 tbspfresh chives, finely chopped, green parts only

Method

1. Preheat the oven to 375°F (190°C). Brush a muffin tin generously with garlic-infused olive oil to prevent sticking.
2. Finely dice the red and green bell peppers and chop the fresh basil and chives.
3. In a large mixing bowl, whisk the eggs with the lactose-free milk, salt, and black pepper until well combined and slightly frothy.
4. Fold the cooked rice, diced bell peppers, basil, chives, and shredded cheese into the egg mixture until evenly distributed.
5. Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full.
6. Bake in the preheated oven until the muffins are puffed, golden on top, and a knife inserted in the center comes out clean. 20:00
7. Remove from the oven and let the muffin cups cool in the tin for 5 minutes before transferring to a cooling rack. 5:00
8. Run a thin knife around the edges of each muffin to loosen, then gently pop them out. Serve warm, or store in an airtight container in the fridge for up to 4 days or the freezer for up to 2 months.