Mediterranean Egg Muffins with Sun-Dried Tomatoes & Kalamata Olives
Description
These Mediterranean-inspired egg muffins are packed with bold flavors from sun-dried tomatoes, Kalamata olives, feta cheese, and fresh spinach. They make a perfect protein-rich breakfast, snack, or meal prep option. With a fluffy texture and a savory taste, they’re easy to prepare and great for on-the-go eating!
Ingredients
- 6 large eggs
- ¼ cup milk (any type: dairy or non-dairy)
- ¼ cup sun-dried tomatoes, chopped
- ¼ cup Kalamata olives, chopped
- ¼ cup feta cheese, crumbled
- ¼ cup spinach, chopped
- ½ teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C) and lightly grease a muffin tin.
- Prepare the egg mixture:
- In a bowl, whisk together the eggs and milk until well combined.
- Add salt, pepper, and oregano.
- Add the mix-ins:
- Stir in the sun-dried tomatoes, Kalamata olives, feta cheese, and spinach.
- Fill the muffin tin:
- Pour the mixture evenly into the muffin tin, filling each cup about ¾ full.
- Bake for 18-22 minutes, or until the egg muffins are set and slightly golden on top.
- Cool & serve:
- Let the muffins cool for a few minutes before removing them from the tin.
- Serve warm or store for later!
Notes & Tips
✔ Use fresh or rehydrated sun-dried tomatoes (if using dry-packed ones, soak them in warm water for 5-10 minutes).
✔ For a dairy-free version, use plant-based milk and skip the feta cheese or replace it with a dairy-free alternative.
✔ Customize it: Add bell peppers, mushrooms, or onions for extra flavor and nutrition.
✔ For a richer taste, use heavy cream instead of milk.
✔ Meal prep-friendly: Make a batch ahead of time and store them for quick breakfasts.
Servings & Nutritional Info
- Servings: Makes 6 egg muffins
- Calories per muffin: ~90-110 kcal
- Protein: ~7g
- Carbs: ~2g
- Fats: ~7g
- Fiber: ~1g
Benefits of Mediterranean Egg Muffins
✔ High in protein – keeps you full longer
✔ Low-carb & keto-friendly – great for weight management
✔ Rich in healthy fats from olives and feta cheese
✔ Mediterranean flavors – full of antioxidants and nutrients
✔ Quick & easy meal prep – perfect for busy mornings
Q/A Section
1. Can I make these ahead of time?
Yes! Store them in an airtight container in the fridge for up to 4 days.
2. Can I freeze egg muffins?
Yes! Let them cool, then store them in a freezer-safe bag for up to 2 months. Reheat in the microwave for 30-45 seconds.
3. What’s the best way to reheat them?
- Microwave: 30-45 seconds
- Oven: 350°F (175°C) for 5-7 minutes
- Air fryer: 350°F (175°C) for 3-5 minutes
4. Can I make these without an oven?
Yes! Cook them on a stovetop using a covered non-stick pan over low heat until firm.
5. What dips or sides go well with these?
They pair well with tzatziki, hummus, Greek salad, or a yogurt-based dressing.
Would you like any modifications or additional details? 😊