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Six GAPS meat and egg muffins with cheddar on a ceramic plate, one cut open

GAPS Meat and Egg Muffins with Cheddar

Six flourless Full GAPS muffins made from seasoned ground-beef cups filled with eggs, aged cheddar, and homemade 24-hour sour cream.
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Prep Time 25 minutes
Cook Time 25 minutes
Cooling 10 minutes
Total Time 1 hour
Servings: 6 muffins
Course: Breakfast, Lunch, Snack
Cuisine: American, GAPS
Ingredients Equipment Method Notes

Ingredients
  

Meat Cups
  • 1 pound fresh ground beef or another fresh ground meat
  • 1 egg for the meat mixture
  • 1/2 cup green onion tops chopped; omit white bulbs
  • 2 teaspoons dried oregano additive-free
  • 3/4 teaspoon fine mineral salt for the meat mixture
Egg Filling
  • 4 eggs for the filling
  • 1 cup natural aged cheddar, Swiss, or Havarti grated; additive-free
  • 1/3 cup homemade sour cream cultured at least 24 hours and already introduced
  • 1/4 teaspoon fine mineral salt for the filling
Topping
  • 1 teaspoon dried basil additive-free

Equipment

  • Uncoated stainless six-cup muffin pan
  • Six large unbleached parchment squares or tall liners
  • Large mixing bowl
  • Small mixing bowl
  • Large fork or hand mixer
  • Stainless whisk
  • Food thermometer

Method
 

  1. Heat the oven to 400°F. Line every cup of the stainless six-cup muffin pan with a large unbleached parchment square or tall liner, leaving parchment above the rim.
  2. In the large bowl, mix the ground beef, 1 egg, chopped green onion tops, oregano, and 3/4 teaspoon mineral salt just until evenly combined.
  3. In the smaller bowl, whisk the remaining 4 eggs with the grated aged cheese, homemade 24-hour sour cream, and 1/4 teaspoon mineral salt. Small cheese pieces should remain visible.
  4. Divide the meat evenly among all 6 lined cups. Press it across each bottom and about 2 inches up the sides to make deep hollow shells with no bare spots.
    Six raw seasoned ground beef shells in tall unbleached parchment liners in a stainless muffin pan
  5. Divide the egg mixture among the 6 meat cups. Keep the tall parchment upright and stop before filling spills across the pan.
  6. Sprinkle the dried basil evenly over all 6 glossy unbaked centers.
    Six parchment-lined raw meat cups filled with egg cheddar sour cream custard and topped with dried basil
  7. Bake for about 25 minutes, until the centers are well puffed and lightly browned and the center of a muffin reaches 165°F without the probe touching the pan.
  8. Cool in the pan for 10 minutes. Lift by the tall parchment while supporting the bottom as needed. Serve warm, at room temperature, or cold.

Notes

Full GAPS: Use after homemade sour cream cultured at least 24 hours and natural aged cheese have been introduced and tolerated through the separate dairy structure. Use cheddar, Swiss, or Havarti; do not use Gruyère.
Yield and scaling: This makes 6 muffins. At 2x, use 2 pounds beef, 2 eggs in the meat mixture, 1 cup onion tops, 4 teaspoons oregano, 1 1/2 teaspoons salt for the meat, 8 eggs for the filling, 2 cups cheese, 2/3 cup sour cream, 1/2 teaspoon salt for the filling, and 2 teaspoons basil. Use 12 tall liners and enough stainless muffin-pan capacity.
Timing: The source provides 25 minutes prep and about 25 minutes baking. Cool 10 minutes separately before lifting and serving.
Storage: Cool before covering in glass. Freeze up to 3 months; thaw overnight in the refrigerator. Reheat at 300°F until heated through, about 13 to 15 minutes.

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