Mediterranean Egg Muffins

🧁 Mediterranean Egg Muffins (Ramekin Style)

🛒 Ingredients (Serves 2–3)

• 4 large eggs

• 2 tbsp milk or cream

• ¼ cup cherry tomatoes, halved

• ¼ cup spinach or basil, chopped

• 2 tbsp onion, finely chopped

• 2 tbsp bell pepper, diced

• ¼ cup grated cheese (cheddar, mozzarella, or feta)

• Salt & black pepper to taste

• ½ tsp Italian seasoning or oregano

• ½ tsp olive oil or butter (for greasing)

👩‍🍳 Instructions

1. Preheat oven to 180°C (350°F).

2. Grease 2–3 small ramekins with butter or olive oil.

3. In a bowl, whisk eggs with milk, salt, pepper, and Italian seasoning.

4. Add chopped spinach, onion, bell pepper, and half of the cheese.

5. Pour mixture into ramekins.

6. Top with cherry tomatoes and remaining cheese.

7. Place ramekins on a baking tray.

8. Bake for 18–22 minutes until set in the center.

9. Let cool for 2 minutes and serve warm.

❓ Q & A

Q1: Can I make these in a muffin tray?

Yes! Bake for 12–15 minutes in a greased muffin tin.

Q2: Can I add meat?

Yes! Add:

• Cooked chicken

• Turkey

• Beef

• Sausage

Q3: Can I make these dairy-free?

Yes—skip cheese and use almond or oat milk.

Q4: Are these good for meal prep?

Absolutely! Store in fridge for 3–4 days.

Q5: Can I freeze them?

Yes! Freeze up to 1 month. Reheat in microwave or oven.

Q6: Are these healthy?

Yes! High in protein, low carb, and very filling.