🫒 Mediterranean Egg Muffins
Fluffy, protein-packed, and bursting with bold Mediterranean flavors. Perfect for meal prep, breakfast, or low-carb snacks.
🧾 Ingredients (Makes 10–12 muffins)
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8 large eggs
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¼ cup milk or almond milk
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½ cup sun-dried tomatoes, chopped
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⅓ cup Kalamata olives, sliced
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½ cup feta cheese, crumbled
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¼ cup red onion, finely diced
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¼ cup spinach or parsley, chopped
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1 tbsp olive oil
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½ tsp dried oregano
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¼ tsp black pepper
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¼ tsp salt (go light—olives & feta are salty)
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Optional: pinch of chili flakes
👩🍳 Instructions
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Preheat oven to 180°C (350°F). Grease a muffin tin or line with silicone cups.
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In a large bowl, whisk eggs and milk until slightly frothy.
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Stir in sun-dried tomatoes, olives, feta, onion, spinach, olive oil, oregano, pepper, and salt.
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Pour mixture evenly into muffin cups (¾ full).
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Bake for 18–22 minutes, until set in the center.
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Cool 5 minutes, then gently remove.
🥗 Serving Ideas
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With Greek yogurt & cucumbers
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Alongside avocado slices
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In a mezze breakfast platter
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As a grab-and-go snack
❓ Q & A
Q: Are these low-carb?
A: Yes—naturally low-carb and keto-friendly.
Q: Can I make them dairy-free?
A: Skip feta or use dairy-free feta alternatives.
Q: Can I add meat?
A: Yes! Try cooked turkey, chicken sausage, or beef kofta crumbs.
Q: How do I store them?
A:
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Fridge: 4–5 days in an airtight container
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Freezer: up to 2 months
Q: How to reheat?
A: Microwave 20–30 seconds or air-fry at 160°C for 3–4 minutes.
Q: Why are my egg muffins flat?
A: Overbaking or too much salt can deflate them—remove once just set.
🔥 Approx Nutrition (per muffin)
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Calories: ~95
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Protein: ~7g
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Fat: ~7g
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Net Carbs: ~1–2g
If you’d like, I can also share air-fryer egg muffins, high-protein version, or a vegetarian mezze meal-prep box 🥚🫒