A fresh, savory snack that fits in your hand and your day.
introduction
These Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives are small, tasty, and ready fast. They work well for quick breakfasts, lunch boxes, or meal prep. These muffins hold up in the fridge and freeze well, so you can save time. For another make-ahead breakfast idea see make-ahead breakfast idea.
why make this recipe
- It cooks fast and feeds many.
- It mixes healthy ingredients like eggs and spinach.
- It tastes bright with sun-dried tomatoes and salty olives.
- You can make them ahead and grab one on busy mornings.
how to make Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives
Follow the steps below. Use a muffin tin so each muffin cooks evenly. Let them cool a little before you take them out.
Ingredients :
- 6 large eggs
- ¼ cup milk
- ⅓ cup sun-dried tomatoes, chopped
- ⅓ cup Kalamata olives, sliced
- ½ cup feta cheese, crumbled
- ½ cup spinach, chopped
- Salt & pepper to taste
- Olive oil spray
Directions :
Preheat oven to 375°F (190°C). Grease a muffin tin with olive oil spray. In a bowl, whisk eggs and milk, then stir in tomatoes, olives, spinach, and feta. Season with salt and pepper. Pour mixture evenly into muffin cups. Bake for 18–20 mins until set and golden. Cool slightly before serving. Perfect for breakfast or meal prep!
how to serve Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives
- Serve warm with a slice of whole grain toast.
- Add fresh herbs on top like parsley or basil.
- Pack cold for a lunch box or picnic.
- Warm in the microwave for 20–30 seconds before eating.
how to store Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives
- Refrigerate in an airtight container for up to 4 days.
- Freeze in a single layer on a tray, then move to a freezer bag for up to 2 months.
- Reheat from frozen in the oven at 350°F (175°C) for 10–12 minutes or in the microwave until hot.
tips to make Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives
- Chop the sun-dried tomatoes small so each muffin has a bit.
- Use fresh spinach, but squeeze out extra water before adding.
- Spray the muffin tin well to prevent sticking.
- Don’t overfill the cups; fill about ¾ full.
- Let them cool 5 minutes before removing to keep shape.
variation (if any)
- Add cooked, crumbled sausage or chopped cooked chicken for more protein.
- Swap feta for goat cheese or shredded mozzarella.
- Use roasted red peppers instead of sun-dried tomatoes.
- Add chopped onions or bell peppers for crunch.
FAQs
Q: Can I use egg whites only?
A: Yes. Use 6 egg whites or about 1 ½ cups. The texture will be lighter.
Q: Can I make these dairy-free?
A: Yes. Skip the feta or use a dairy-free cheese. Use plant milk if you want.
Q: Do I need to pre-cook the spinach?
A: No. Chop fresh spinach small. It wilts in the oven while baking.
Q: How many muffins does this recipe make?
A: It makes about 6 standard muffins. You can double the recipe for a 12-cup tin.
Q: Can I add herbs or spices?
A: Yes. Try oregano, thyme, or a pinch of red pepper flakes for more flavor.
Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A fresh, savory snack perfect for quick breakfasts or meal prep, featuring eggs, sun-dried tomatoes, and Kalamata olives.
Ingredients
- 6 large eggs
- ¼ cup milk
- ⅓ cup sun-dried tomatoes, chopped
- ⅓ cup Kalamata olives, sliced
- ½ cup feta cheese, crumbled
- ½ cup spinach, chopped
- Salt & pepper to taste
- Olive oil spray
Instructions
- Preheat oven to 375°F (190°C).
- Grease a muffin tin with olive oil spray.
- Whisk eggs and milk in a bowl, then stir in tomatoes, olives, spinach, and feta.
- Season with salt and pepper.
- Pour mixture evenly into muffin cups.
- Bake for 18–20 minutes until set and golden.
- Cool slightly before serving.
Notes
Perfect for breakfast or meal prep! Serve warm or cold.
Nutrition
- Serving Size: 1 muffin
- Calories: 200
- Sugar: 2g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 12g
- Cholesterol: 200mg
