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.
