Mediterranean Egg Muffins with Sun-Dried Tomatoes & Kalamata Olives

ChatGPT Image Jun 3 2025 06 19 38 PM

Fluffy, flavorful, protein-packed, and portable – perfect for breakfast, brunch, or snacks!


Ingredients (Makes 6–8 muffins)

  • 6 large eggs (room temperature for best mixing)

  • 1/4 cup milk (dairy or unsweetened plant-based like almond, oat, or soy)

  • 1/3 cup sun-dried tomatoes, chopped
    (Use oil-packed for more flavor, drain excess oil before chopping)

  • 1/3 cup Kalamata olives, pitted and chopped
    (Can substitute with black olives if preferred)

  • 1/2 cup crumbled feta cheese
    (Sheep’s milk feta adds a tangy kick)

  • 1/4 cup fresh spinach, finely chopped
    (Lightly packed; can sub kale or arugula)

  • Salt, to taste (about 1/4 tsp – feta and olives are salty)

  • Fresh ground black pepper, to taste (about 1/8 tsp)

  • Olive oil or nonstick spray, for greasing muffin tin


‍ Instructions

1. Prep Your Oven & Tin

  • Preheat oven to 375°F (190°C).

  • Grease a standard muffin tin lightly with olive oil or spray. This prevents sticking and adds flavor.

2. Mix Egg Base

  • In a large bowl, crack in all 6 eggs.

  • Add the 1/4 cup milk, salt, and pepper.

  • Whisk until fully combined and frothy (this helps create fluffy muffins).

3. Add the Flavor Mix-ins

  • Fold in the chopped sun-dried tomatoes, Kalamata olives, feta cheese, and chopped spinach.

  • Stir gently until evenly distributed. The batter will look colorful and chunky.

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4. Fill the Muffin Tin

  • Use a spoon or measuring cup to fill each muffin cavity about ¾ full.

  • Distribute the solids evenly across cups so every muffin gets a good mix of veggies and cheese.

5. Bake

  • Bake in the center rack for 18–20 minutes, or until:

    • The tops are golden and puffed.

    • A toothpick inserted into the center comes out clean.

6. Cool & Serve

  • Let muffins cool in the tin for 5–10 minutes before removing.

  • Use a butter knife to gently loosen the sides if needed.

  • Serve warm or allow to cool completely and store for later.


Storage & Reheating

  • Fridge: Store in an airtight container for up to 4–5 days.

  • Freezer: Wrap individually and freeze for up to 2 months.

  • Reheat: Microwave for 30–45 seconds or bake at 325°F (160°C) for 5–8 minutes.


Variations & Add-Ons

Ingredient Swap/Option
Cheese Goat cheese, shredded mozzarella, or Parmesan
Greens Kale, arugula, or finely chopped zucchini
Spice Add a pinch of red pepper flakes or a dash of hot sauce
Herbs Add 1 tsp of fresh chopped oregano, parsley, or basil

️ Serving Suggestions

  • Breakfast: Pair with toast or avocado slices for a balanced meal.

  • Brunch Platter: Serve alongside hummus, pita, and a cucumber-tomato salad.

  • Snack: Eat chilled or room temp on-the-go.

  • Dinner Side: Works great with grilled meats or a big Mediterranean grain bowl.


Nutrition Info (Per Muffin – approx.)

Based on 8 muffins, with whole milk and regular feta:

  • Calories: 110 kcal

  • Protein: 7g

  • Carbohydrates: 3g

  • Fat: 8g

  • Fiber: 0.5g

  • Sugar: 1g

  • Sodium: ~290mg

(Values vary based on specific brands and ingredients used.)


Tips for Success

  • Use room temperature eggs for best blending and even baking.

  • Don’t overfill – eggs rise while baking.

  • If using dry sun-dried tomatoes, rehydrate in warm water for 10 minutes.

  • Let cool before storing to avoid excess moisture and soggy muffins.

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