Looking for a quick morning meal that fits your Mediterranean diet goals? These breakfast egg muffins are a simple way to get protein, veggies, and satisfying flavor all in one bite. They’re like mini frittatas you can eat on the go. Whether you’re juggling work calls or a busy school drop-off routine, these muffins help keep you fueled and focused.
Mediterranean-inspired egg muffins typically feature fresh vegetables, herbs, and a drizzle of heart-healthy olive oil. You’ll enjoy hints of creamy feta cheese, bright tomatoes, and maybe a sprinkle of fresh basil. Let’s dive in and see how you can whip up this effortless breakfast in no time.
Ingredients
- 6 large eggs
- 1 cup chopped spinach (fresh or frozen, drained)
- ½ cup diced tomatoes (or cherry tomatoes, halved)
- ¼ cup crumbled feta cheese
- 2 tablespoons olive oil (extra virgin if possible)
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper (add more to taste)
Feel free to mix in extra favorites like chopped bell peppers or onions. It’s your chance to clear out any fresh produce that’s ready for a new life in a muffin tin.
Directions
Servings
This recipe makes about 6 muffins, depending on the size of your muffin tray. If you need more, simply double the ingredients and use a second tin.
Preparation time
Plan for about 10 minutes of chopping, whisking, and oiling your muffin cups. It’s quick, so you won’t spend your whole morning prepping.
Cooking time
- 15–20 minutes in a 350°F (175°C) oven
- Preheat your oven to 350°F (175°C). Lightly oil or spray a standard muffin tin to prevent sticking.
- In a medium bowl, whisk the eggs until they’re well combined.
- Stir in chopped spinach, tomatoes, feta cheese, olive oil, and seasonings.
- Divide the mixture evenly into the muffin cups. Fill each cup about three-quarters full to avoid overflow.
- Bake for 15–20 minutes, or until the egg muffins are firm and lightly golden on top.
- Remove from the oven, let them cool for a minute or two, then gently pop them out.
Nutrition facts
Below is an approximate breakdown per muffin. Actual values may vary based on the exact ingredients you use:
- Calories: ~100
- Protein: ~7g
- Carbohydrates: ~2g
- Fat: ~6g
- Fiber: ~1g
The Mediterranean diet emphasizes fresh veggies, healthy fats, and moderate protein. These muffins check all those boxes in a tasty little package.
Final thoughts
You don’t need a lot of fancy equipment or complicated steps to create these savory breakfast egg muffins. They’re flexible too. If you’re craving a different flavor twist, swap in chopped olives, fresh parsley, or even a dash of chili flakes for extra kick.
They’re perfect not just as a grab-and-go breakfast but also as a quick protein boost during busy afternoons. Feel free to store extras in the fridge for up to three days, then reheat them in the microwave or eat them cold, whichever you prefer. Once you try them, you’ll see why they deserve a regular spot in your Mediterranean meal rotation.
Frequently asked questions (faqs)
-
Can I make these egg muffins ahead of time?
Absolutely. You can bake a batch on Sunday, then refrigerate them in an airtight container. In the morning, just grab one and warm it up. -
What’s the best way to reheat them?
A quick 30-second spin in the microwave usually does the trick. Or, pop them in a warm oven for a few minutes if you’d like to crisp the edges. -
Can I freeze leftover egg muffins?
Sure. Wrap each cooled muffin in plastic wrap, then store them in a freezer-safe bag. Thaw overnight in the fridge and reheat in the microwave or oven. -
Do I have to use feta cheese?
Not at all. Goat cheese or shredded mozzarella offers another delicious twist. Use what you have on hand and prefer.
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kcalIngredients
6 large eggs
1 cup chopped spinach (fresh or frozen, drained)
1/2 cup diced tomatoes (or cherry tomatoes, halved)
1/4 cup crumbled feta cheese
2 tablespoons olive oil (extra virgin if possible)
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper (add more to taste)
Directions
- Preheat your oven to 350°F (175°C). Lightly oil or spray a standard muffin tin to prevent sticking.
- In a medium bowl, whisk the eggs until they’re well combined.
- Stir in chopped spinach, tomatoes, feta cheese, olive oil, and seasonings.
- Divide the mixture evenly into the muffin cups. Fill each cup about three-quarters full to avoid overflow.
- Bake for 15–20 minutes, or until the egg muffins are firm and lightly golden on top.
- Remove from the oven, let them cool for a minute or two, then gently pop them out.
