Mediterranean Egg Muffins with Sun-Dried Tomatoes & Kalamata Olives

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.

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

️ 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.