Transport yourself to the sun-kissed shores of the Mediterranean with these protein-packed breakfast egg muffins. Inspired by the vibrant flavors of Greek cuisine, these portable breakfast bites combine the richness of eggs with the bold flavors of sun-dried tomatoes, briny kalamata olives, and creamy goat cheese. Originally created as a healthy meal prep solution for busy professionals, these egg muffins have become a beloved breakfast staple in homes across the globe.
Ingredients
For 6 servings (12 muffins)
- 6 large eggs
- ¼ cup (60g) crumbled goat cheese or vegan feta
- 2 tablespoons (30g) chopped sun-dried tomatoes, oil-packed
- 2 tablespoons (20g) sliced kalamata olives
- ¼ cup (25g) chopped baby spinach
- 1 teaspoon (2g) dried oregano
- ¼ teaspoon sea salt
- Freshly ground black pepper to taste
- Olive oil cooking spray for greasing
Step-by-Step Instructions
- Preparation (5 minutes)
- Preheat your oven to 375°F (190°C)
- Thoroughly grease a 12-cup muffin tin with olive oil cooking spray
- Drain and chop sun-dried tomatoes if needed
- Roughly chop spinach leaves
- Mix the Base (3 minutes)
- Crack eggs into a large mixing bowl
- Whisk until well combined and slightly frothy
- Season with salt and pepper
- Add Mediterranean Flavors (2 minutes)
- Fold in chopped sun-dried tomatoes
- Add sliced kalamata olives
- Mix in chopped spinach
- Sprinkle in dried oregano
- Gently stir to distribute ingredients evenly
- Fill and Top (5 minutes)
- Pour egg mixture evenly into prepared muffin cups, filling each about ¾ full
- Sprinkle crumbled goat cheese on top of each muffin
- Lightly press cheese into egg mixture
- Bake and Finish (16-18 minutes)
- Bake in preheated oven for 16-18 minutes
- Muffins should be set and slightly golden on top
- Let cool in tin for 5 minutes before removing
- Optional: drizzle with extra virgin olive oil before serving
Nutritional Information
Per muffin:
- Calories: 75
- Protein: 6g
- Fat: 5g
- Carbohydrates: 2g
- Fiber: 0.5g
- Sodium: 180mg
Total Time:
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Total Time: 33 minutes
Pro Tips and Tricks
- Perfect Texture
- Don’t overmix the eggs to maintain fluffiness
- Use room temperature eggs for even cooking
- Spray muffin tin generously to prevent sticking
- Flavor Enhancement
- Pat sun-dried tomatoes with paper towels to remove excess oil
- Use fresh oregano (1 tablespoon) instead of dried for more intense flavor
- Season eggs well before adding mix-ins
- Baking Success
- Rotate pan halfway through baking for even cooking
- Test doneness with a toothpick – it should come out clean
- Don’t overbake to prevent rubbery texture
Variations and Substitutions
- Dairy-Free Version
- Replace goat cheese with dairy-free feta
- Use nutritional yeast for cheesy flavor
- Add extra herbs for flavor complexity
- Vegetable Variations
- Swap spinach for kale or Swiss chard
- Add roasted red peppers
- Include artichoke hearts for extra Mediterranean flair
- Protein Boost
- Mix in cooked quinoa
- Add chickpeas
- Include hemp seeds for extra protein
Frequently Asked Questions
Q: Can I make these egg muffins ahead of time?
A: Yes! These muffins can be made up to 5 days in advance. Store them in an airtight container in the refrigerator.
Q: Are these egg muffins freezer-friendly?
A: Absolutely. Freeze for up to 3 months in a freezer-safe container. Thaw overnight in the refrigerator and reheat in the microwave for 30 seconds.
Q: How do I prevent the egg muffins from sticking to the pan?
A: Use a non-stick muffin tin and spray generously with cooking spray. Silicone muffin cups also work well.
Q: Can I use egg whites instead of whole eggs?
A: Yes, substitute 2 egg whites for each whole egg (12 egg whites total). Note that the texture will be slightly different.
Storage and Make-Ahead Tips
- Refrigerator Storage
- Cool completely before storing
- Place in airtight container
- Store for up to 5 days
- Reheat in microwave for 20-30 seconds
- Freezer Storage
- Wrap individually in plastic wrap
- Place in freezer bag
- Label with date
- Freeze for up to 3 months
- Meal Prep
- Make a double batch
- Cool completely
- Portion into individual containers
- Add fresh fruit or whole grain toast for a complete breakfast
These Mediterranean egg muffins are perfect for busy mornings, brunch gatherings, or a protein-rich snack. Their versatility and make-ahead potential make them an ideal addition to your weekly meal prep routine. Enjoy the convenience of these portable, protein-packed bites while savoring the delicious flavors of the Mediterranean.
