Description
Mediterranean egg muffins blend sun-kissed ingredients from Greece and Italy into perfect portable breakfast bites. Packed with feta, spinach, and olives, these protein-rich cups deliver bold flavors you’ll crave morning after morning.
Ingredients
Scale
Main Ingredients:
- 4 eggs
- 3/4 cup egg whites
- 2 cups spinach (chopped)
- 1/4 cup crumbled feta cheese
Supporting Ingredients:
- 1/2 cup sun-dried tomatoes (chopped)
- 1 teaspoon (1 tsp) Italian seasoning
Seasoning and Preparation:
- Salt (to taste)
- Pepper (to taste)
- Cooking spray
Instructions
- Prepare the oven by heating to 350°F and coating a muffin tin with cooking spray or muffin liners to prevent sticking.
- Crack eggs into a mixing bowl and whisk thoroughly until the whites and whole eggs are completely integrated and smooth.
- Incorporate chopped spinach, sun-dried tomatoes, Italian seasoning, salt, and pepper into the egg mixture, ensuring even distribution of ingredients throughout.
- Gently distribute the egg mixture into the muffin tin, carefully filling each cup approximately two-thirds full to allow room for rising.
- Generously sprinkle crumbled feta cheese across the top of each muffin cup, creating a delicate and flavorful topping.
- Transfer the muffin tin to the preheated oven and bake for 20-25 minutes, monitoring until the egg muffins become firm and develop a light golden color on their surface.
- After baking, carefully remove the tin from the oven and let the muffins rest for a few minutes to stabilize their structure.
- Delicately extract the egg muffins from the tin and serve warm, perfect for a quick, nutritious breakfast or protein-packed snack.
Notes
- These egg muffins can be made in advance and stored in an airtight container in the refrigerator for up to 4 days, making them perfect for meal prepping.
- Swap spinach with kale or Swiss chard for varied nutrition, and experiment with different cheeses like goat cheese or parmesan for unique flavor profiles.
- For a dairy-free version, replace feta with nutritional yeast or dairy-free cheese alternatives, and ensure all ingredients align with specific dietary needs.
- These muffins freeze beautifully for up to 2 months. Wrap individually in plastic wrap, then store in a freezer bag for quick, grab-and-go breakfast options.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast, Lunch, Snacks
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 6
- Calories: 92 kcal
- Sugar: 1 g
- Sodium: 220 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 9 g
- Cholesterol: 93 mg