Mediterranean Egg Muffins With Sun-Dried Tomatoes Kalamata Olives

Mediterranean Egg Muffins with Sun-Dried Tomatoes Kalamata Olives

These high-protein breakfast egg muffins will take you to the Mediterranean’s sunny beaches. These portable breakfast pieces blend the richness of eggs with the robust flavors of sun-dried tomatoes, briny kalamata olives, and creamy goat cheese, all of which are inspired by the lively flavors of Greek cuisine. These egg muffins were first developed as a nutritious meal prep option for working professionals, but they have since spread over the world as a favorite morning staple.

Ingredients:

Table of Contents

For 6 servings (12 muffins)

6 large eggs

¼ cup (60g) crumbled goat cheese or vegan feta

2 tablespoons (30g) chopped sun-dried tomatoes, oil-packed

2 tablespoons (20g) sliced kalamata olives

¼ cup (25g) chopped baby spinach

1 teaspoon (2g) dried oregano

¼ teaspoon sea salt

Freshly ground black pepper to taste

Olive oil cooking spray for greasing

Instructions:

Preparation (5 minutes)

Preheat your oven to 375°F (190°C)

Thoroughly grease a 12-cup muffin tin with olive oil cooking spray

Drain and chop sun-dried tomatoes if needed

Roughly chop spinach leaves

Mix the Base (3 minutes)

Crack eggs into a large mixing bowl

Whisk until well combined and slightly frothy

Season with salt and pepper

Add Mediterranean Flavors (2 minutes)

Fold in chopped sun-dried tomatoes

Add sliced kalamata olives

Mix in chopped spinach

Sprinkle in dried oregano

Gently stir to distribute ingredients evenly

Fill and Top (5 minutes)

Pour egg mixture evenly into prepared muffin cups, filling each about ¾ full

Sprinkle crumbled goat cheese on top of each muffin

Lightly press cheese into egg mixture

Bake and Finish (16-18 minutes)

Bake in preheated oven for 16-18 minutes

Muffins should be set and slightly golden on top

Let cool in tin for 5 minutes before removing

Optional: drizzle with extra virgin olive oil before serving

Use room temperature eggs for even cooking

Spray muffin tin generously to prevent sticking

Flavor Enhancement

Pat sun-dried tomatoes with paper towels to remove excess oil

Use fresh oregano (1 tablespoon) instead of dried for more intense flavor

Season eggs well before adding mix-ins

Baking Success

Rotate pan halfway through baking for even cooking

Test doneness with a toothpick – it should come out clean

Don’t overbake to prevent rubbery texture

Variations and Substitutions

Dairy-Free Version

Replace goat cheese with dairy-free feta

Use nutritional yeast for cheesy flavor

Add extra herbs for flavor complexity

Vegetable Variations

Swap spinach for kale or Swiss chard

Add roasted red peppers

Include artichoke hearts for extra Mediterranean flair

Protein Boost

Mix in cooked quinoa

Add chickpeas

Include hemp seeds for extra protein

Q: Can I make these egg muffins ahead of time?

A: Yes! These muffins can be made up to 5 days in advance. Store them in an airtight container in the refrigerator.

Q: Are these egg muffins freezer-friendly?

A: Absolutely. Freeze for up to 3 months in a freezer-safe container. Thaw overnight in the refrigerator and reheat in the microwave for 30 seconds.

Q: How do I prevent the egg muffins from sticking to the pan?

A: Use a non-stick muffin tin and spray generously with cooking spray. Silicone muffin cups also work well.