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Two egg muffins with spinach, tomato, and feta cheese sit on a wooden board, highlighting the fresh ingredients in these delicious egg muffins. A spinach leaf and a halved cherry tomato rest nearby for a vibrant touch.
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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.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Servings: 12 servings
Calories: 119kcal
Author: Stephanie Wilson

Ingredients

  • 12 large eggs
  • salt and pepper to taste
  • ½ 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

  • Preheat oven to 350°F and coat a 12-cup muffin tin with cooking spray.
  • 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.
  • 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.
  • 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.
  • Adapting the Recipe:Use these simple ratios when adjusting the number of egg muffins:
    • Eggs: Plan on 1 large egg per standard muffin cup. Use 12 eggs for a 12-cup muffin tin or 6 eggs for a 6-cup tin.
    • Vegetables: Use about 3 to 4 cups of chopped mixed vegetables for 12 muffins, or 1½ to 2 cups for 6 muffins.
    • Filling the cups: Divide the vegetables among the muffin cups first, add the cheese, and then pour in the egg mixture. Fill each cup about 90% full to leave room for the eggs to rise as they bake.
    • Smaller batches: Halve all ingredients for 6 muffins. The baking time should remain about the same, although begin checking a few minutes early.

Nutrition

Serving: 1g | Calories: 119kcal | Carbohydrates: 3g | Protein: 9g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Cholesterol: 199mg | Sodium: 235mg | Sugar: 2g