Mediterranean Egg Muffins With Veggies & Cheese
These Mediterranean egg muffins are a portable, protein-rich breakfast or snack loaded with fresh vegetables, herbs, and tangy feta cheese. They’re colorful, flavorful, and perfect for meal prep. You can make a batch in under an hour, and they store beautifully for quick grab-and-go mornings.
Total Time: About 40 minutes
Prep Time: 15 minutes
Cook Time: 25 minutes
Servings: 12 muffins
Ingredients
Eggs (Base):
10 large eggs
Vegetables:
1 cup fresh spinach, chopped
1 red bell pepper, diced
1 small green bell pepper, diced
1 small onion (yellow or green), finely chopped
1/2 cup cherry or grape tomatoes, halved
1/4 cup kalamata olives, pitted and sliced
Cheese:
1/2 cup crumbled feta cheese
Herbs & Spices:
1 teaspoon dried oregano
1/2 teaspoon paprika
1/2 teaspoon garlic powder (or 1 clove fresh garlic, minced)
Salt and black pepper, to taste
2 tablespoons fresh parsley, chopped (or mint/dill for variation)
Oil:
1 tablespoon olive oil (for sautéing vegetables)
Additional olive oil or spray for greasing the muffin tin
Optional Additions:
1/2 cup cooked quinoa (for extra texture and nutrition)
1/2 teaspoon baking powder (for slightly fluffier muffins)
Instructions
Preheat the Oven:
Set your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with olive oil or cooking spray.
Cook the Vegetables:
In a skillet, heat 1 tablespoon olive oil over medium heat. Add the onion and bell peppers, and sauté for 3–4 minutes until slightly softened. Stir in spinach, tomatoes, and olives, and cook for another 2 minutes until spinach just wilts. Remove from heat and let cool slightly.
Prepare the Egg Mixture:
In a large mixing bowl, whisk the eggs until smooth. Stir in oregano, paprika, garlic powder, salt, and pepper. If using baking powder or quinoa, add them at this stage.
Combine:
Add the sautéed vegetables, crumbled feta, and parsley to the egg mixture. Mix well to distribute ingredients evenly.
Fill Muffin Tins:
Pour the mixture evenly into the prepared muffin cups, filling each about 3/4 full.
Bake:
Place in the oven and bake for 20–25 minutes, or until the muffins are set in the center and slightly golden on top. A toothpick inserted in the middle should come out clean.
Cool & Serve:
Let the muffins cool in the pan for 5 minutes, then carefully remove them. Serve warm, or let them cool completely for storage.
Tips & Variations
Cheese Options: Swap feta for mozzarella, goat cheese, or Parmesan if you prefer a different flavor.
Vegetable Flexibility: Use what you have on hand—zucchini, mushrooms, or roasted red peppers all work beautifully. Just avoid adding too much liquid-heavy veg (like raw tomatoes) without lightly sautéing first.
Make Them Spicy: Add a pinch of chili flakes or a diced jalapeño for a little kick.
Meal Prep Friendly: Store cooled muffins in an airtight container in the fridge for up to 4 days. They also freeze well—just reheat in the microwave or oven before serving.
Add Protein: Stir in chopped cooked chicken, turkey, or chickpeas for extra protein.
Gluten-Free Boost: Adding quinoa not only makes them heartier but also keeps them naturally gluten-free.
Serving Ideas: Enjoy them as a grab-and-go breakfast, pair with a green salad for a light lunch, or serve alongside a mezze spread.
Herb Variations: Swap parsley for dill, mint, or fresh basil depending on what’s in season.
Q&A
Q: Can I make these ahead of time?
A: Yes, they’re perfect for meal prep. Store in the fridge for up to 4 days or freeze for up to 2 months. Reheat in the microwave or oven until warmed through.
Q: Do I have to sauté the vegetables first?
A: Sautéing helps remove excess moisture and boosts flavor, so the muffins don’t turn watery. It’s highly recommended.
Q: Can I make this recipe dairy-free?
A: Absolutely. Just omit the cheese or use a dairy-free cheese substitute.
Q: How do I keep the muffins from sticking?
A: Grease the muffin tin well with olive oil or use silicone muffin cups for easy removal.
Q: Can I add more protein?
A: Yes. You can mix in cooked quinoa, chickpeas, or small pieces of cooked chicken or turkey.
Nutrition
(per muffin, based on 12 muffins)
Calories: ~100
Protein: 7 g
Fat: 7 g
Saturated Fat: 2.5 g
Carbohydrates: 3 g
Fiber: 1 g
Sugars: 1 g
Sodium: ~210 mg
(Values are approximate and depend on exact ingredients and portion sizes.)
Conclusion
Mediterranean Egg Muffins with Veggies & Cheese are a colorful, protein-packed, and versatile option for breakfast, snacks, or even light lunches. They combine the rich flavors of feta and herbs with a mix of fresh vegetables, all baked into a convenient muffin form. Whether you enjoy them warm out of the oven or make a batch for grab-and-go meals, these muffins are a simple and satisfying way to bring Mediterranean flavors into your daily routine.