Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives
Mediterranean Egg Muffins bring the bold flavors of the Mediterranean right to your breakfast table. Packed with sun-dried tomatoes, briny Kalamata olives, and creamy feta cheese, these muffins are bursting with savory goodness. They’re an excellent option for a quick breakfast, meal prep, or a high-protein snack that’s both nutritious and delicious.
These egg muffins can be made in the oven or air fryer, making them incredibly easy to prepare. They’re also gluten-free, low-carb, and keto-friendly, perfect for those looking for a healthy yet satisfying meal.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients (Makes 6 Muffins)
6 large eggs
¼ cup milk (whole, 2%, or dairy-free alternative)
½ cup crumbled feta cheese
⅓ cup sun-dried tomatoes, chopped
⅓ cup Kalamata olives, pitted and chopped
½ cup fresh spinach, chopped
¼ teaspoon dried oregano
¼ teaspoon black pepper
¼ teaspoon garlic powder (optional)
½ teaspoon olive oil (for greasing muffin tin)
Instructions
Oven Method:
Preheat your oven to 375°F (190°C). Grease a 6-cup muffin tin or use silicone muffin liners.
Whisk the eggs and milk in a bowl until smooth.
Add feta cheese, sun-dried tomatoes, olives, spinach, oregano, black pepper, and garlic powder. Stir to combine.
Divide the mixture evenly among the muffin cups, filling each about ¾ full.
Bake for 18–20 minutes or until the tops are set and lightly golden.
Let cool for 5 minutes before removing from the tin. Serve warm or store for later.
Air Fryer Method:
Preheat the air fryer to 325°F (163°C).
Follow steps 2–4 above. Use silicone muffin cups or an air fryer-safe muffin pan.
Air fry for 12–15 minutes, checking for doneness.
Let cool slightly before enjoying.
Tips & Variations
Add protein by mixing in diced cooked chicken or turkey.
Try different cheeses like goat cheese or shredded mozzarella.
Make it spicy with a pinch of red pepper flakes.
Store leftovers in the fridge for up to 4 days or freeze for up to 2 months. Reheat in the microwave or air fryer.
Nutrition (Per Muffin, Approximate)
Calories: 110
Protein: 8g
Carbs: 2g
Fat: 8g
Fiber: 0.5g
Sugar: 1g