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Healthy Mediterranean Egg Muffins

These Mediterranean Egg Muffins are a delicious way to enjoy a healthy breakfast. Simple to make, perfect for making ahead and having ready for quick morning meals, or protein-rich snacks. Packed with healthy Mediterranean ingredients and flavors, they are a go-to in the mornings.

Mediterranean Egg Muffins on a wood board with chopped tomatoes and spinach

Hectic mornings call for quick and healthy breakfasts. Egg Muffins are one of my favorite grab-and-go… or sit with a morning latte and enjoy kinds of breakfasts.

Simple to make or meal prep for the week, they’re healthy, Mediterranean Diet friendly, and… utterly delicious.

They’re also delicious as a healthy snack afternoon, that 3 p.m. lull, or even afternoon tea. For a crusted version, you may also want to see Mini Quiche Recipe in Muffin Tins recipe.

Mediterranean Egg Muffins on a Wood Board

Healthy Mediterranean Breakfasts

The Mediterranean diet emphasizes a healthy eating plan that includes plenty of fruits, vegetables, whole grains, and foods like nuts, seeds, and lean protein, like fish.

Eggs can be a part of a healthy Mediterranean diet. Which is where these egg muffins come in. Plus, they are packed with healthy vegetables too.

The American Egg Board says, “For only 70 calories each, eggs are rich in nutrients. They contain, in varying amounts, almost every essential vitamin and mineral needed by humans as well as several other beneficial food components. Egg protein is the standard by which other protein sources are measured.”

Ingredients for Healthy Mediterranean Egg Muffins

Mediterranean Egg Muffin Ingredients

These simple-to-make egg muffins are easy to make with ingredients you may already have on hand. The exact measurements are in the recipe card at the bottom of this post.

Here’s what you need:

  • Large eggs
  • Feta Cheese (or your preference)
  • Fresh spinach
  • Green onions
  • Grape or cherry tomatoes
  • Italian Seasoning

Adapting These Mediterranean Egg Muffins

Recipes that have ingredients that are easily adapted to flavor and diet preferences are some of my favorite kinds.

A word about these egg muffins.

Feta cheese: I love the flavor of feta, and it fits so well with Mediterranean cooking. However, substitute your favorite cheese if it isn’t a favorite. Ideas much include goat cheese or even a smokey cheddar, or Parmesan is always a safe and delicious choice.

Green Onions can bring a punch of flavor to any quiche or egg muffin. However, they do have a distinctive flavor and if onions aren’t your thing in the morning, they can be completely eliminated.

Italian Seasoning brings a delicious, well-rounded flavor to these healthy egg muffins. I like to add 1/2 teaspoon with the eggs. Again, reduce to 1/4 teaspoon or again, can be eliminated entirely. My family also loves a pinch of red pepper flakes too.

Vegetables: Spinach, cherry tomatoes, and green onions are easy to prep vegetables that go superbly in egg cups. However, mix and match your favorite vegetables. Ideas might include kale, broccoli, or maybe even cauliflower. I’ve posted more ideas in Make Ahead Mini Frittatas in Muffin Tins and also Muffin Tin Quiche with Spinach, Tomato and Bacon.

Tips for Making Egg Muffins

Here are the rations I keep in mind when adapting egg muffin recipes:

  • 12 eggs: you will need 1 egg per muffin cup
  • Vegetables: 3 to 4 cups of mixed vegetables is perfect for 12 muffins
  • Fill: Add the vegetables to the cups first, top with cheese, and pour the egg mixture over the top to 90% full

Equipment Needed for Egg Muffins:

  • Whisk
  • Mixing Bowl
  • Standard size muffin tin
Filling muffin cups with vegetables and egg custard for Egg Muffins recipe
Unbaked and Baked Healthy Mediterranean Egg Muffins

How to Make Mediterranean Egg Muffins

Preheat the oven to 350 degrees F and grease a 12-cup muffin tin with nonstick cooking spray.

Step 1: Whisk the eggs

I like to use a 4-cup glass measure, but a mixing bowl works well too. Vigorously whisk the eggs, salt, pepper, and Italian seasoning until frothy and light. Set aside.

Step 2: Fill the Muffin Tins

Into each of the muffin cups add a handful of spinach, 4 grape tomato halves, a sprinkling of scallions, and your preference of cheese. Then fill with egg mixture about 90% full.

Step 3: Bake

Bake the muffins for 20 to 25 minutes. Let cool in the tin a few minutes before running a knife around the edges to release from the muffin cup.

How to Store and Reheat Egg Muffins

Making a batch of these egg muffins on the weekend is a perfect way to keep breakfast or snacks healthy, easy, and quick.

Store in an airtight container in the refrigerator for up to three days, or in the freezer for up to three months.

To reheat, simply microwave a refrigerated egg muffin for about 30 seconds or a frozen muffin for 1 to 2 minutes.

More Breakfast Recipes You May Also Enjoy

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3 stacked Mediterranean Egg Muffins on a white plate
Mediterranean Egg Muffins on a wood board with chopped tomatoes and spinach

Healthy Mediterranean Egg Muffins

Yield: 12 Quiche
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

These Mediterranean Egg Muffins are a delicious way to enjoy a healthy breakfast. Simple to make, perfect for making ahead and having ready for quick morning meals, or protein-rich snacks. Packed with healthy Mediterranean ingredients and flavors, they are a go-to in the mornings.

Ingredients

  • 12 large eggs
  • salt and pepper to taste
  • 1/2 teaspoon Iralian seasoning
  • 1 to 2 cups chopped fresh baby spinach
  • 3 green onions, chopped
  • 24 grape tomatoes, chopped
  • 3 to 6 ounces Feta (or goat cheese, cheddar, Parmesan)

Instructions

  1. Preheat oven to 350°F and coat a 12-cup muffin tin with cooking spray.
  2. Add the eggs to a large 4-cup measuring cup or mixing bowl and season with salt, pepper, and Italian seasoning. Whisk the eggs vigorously until fluffy.
  3. Into each of the muffin cups add a handful of spinach, 4 grape tomato halves, a sprinkling of scallions, and your preference of cheese. Then fill with egg mixture about 90% full.
  4. Bake for 20-25 minutes. Let the egg muffins cool in the tin slightly, then run a knife along the outer edge and remove.

Notes

To make ahead: Bake and let cool completely. Then refrigerate in an airtight container for up to 3 days. To freeze, wrap each egg muffin individually in plastic then store in a freezer container for up to a month. To reheat, remove any plastic, wrap in a paper towel, and microwave on High for 30 to 60 seconds.

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Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 119Total Fat: 8gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 199mgSodium: 235mgCarbohydrates: 3gFiber: 0gSugar: 2gProtein: 9g

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