1/2cupreduced calorie mayonnaiseor whatever you have on hand
4teaspoonsskim or unsweetened almond milkor whatever you use
3or 4 dashes of ground red pepper
Mix all of the ingredients in a small pan.
Cook over medium/low heat until just starting to bubble a bit. Stir often. (This only takes a few minutes.)
If you need to cook gluten free, just check all of your individual ingredients to make sure that they are all gluten free. Gluten free versions of all of these are easy to find. Leftovers are great the next day on any type of eggs you choose.