Mediterranean

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Mediterranean Egg Muffins with Sun-Dried Tomatoes & Kalamata Olives

Introduction

Mediterranean cuisine is known for its vibrant flavors, fresh ingredients, and heart-healthy benefits. These Mediterranean Egg Muffins are a perfect blend of tangy sun-dried tomatoes, salty Kalamata olives, creamy goat cheese, and nutrient-rich baby spinach. They are an excellent grab-and-go breakfast or a protein-packed snack, inspired by the rich culinary traditions of Greece, Italy, and the Mediterranean basin.

This dish is low-carb, high-protein, and keto-friendly, making it a fantastic option for anyone looking for a nutritious and delicious meal. Whether you’re hosting a brunch, meal-prepping for the week, or simply craving a Mediterranean-inspired treat, these muffins are sure to satisfy.

History of Mediterranean Egg Muffins

Egg-based dishes have been a staple in Mediterranean cuisine for centuries, often seen in dishes like frittatas (Italy), omelets (Spain), and shakshuka (North Africa and the Middle East). These egg muffins take inspiration from those traditional recipes but are baked in a convenient, portable muffin form.

Sun-dried tomatoes, olives, and cheese have been integral ingredients in Mediterranean diets for thousands of years. Ancient Greeks and Romans frequently incorporated olives and cheese into their meals, while sun-dried tomatoes originated as a way to preserve tomatoes during the hot Mediterranean summers.

By bringing these classic flavors together in a modern, easy-to-make format, Mediterranean Egg Muffins celebrate the region’s rich culinary heritage while offering a nutritious, quick meal solution.

Ingredients (Makes 12 muffins, Serves 6)

For the Muffins:

  • 6 large eggs
  • ¼ cup (60g) crumbled goat cheese (or vegan feta for a plant-based option)
  • 2 tablespoons (30g) chopped sun-dried tomatoes (oil-packed, drained)
  • 2 tablespoons (20g) sliced Kalamata olives
  • ¼ cup (25g) chopped baby spinach
  • ¼ teaspoon salt (adjust to taste)
  • ¼ teaspoon black pepper
  • ½ teaspoon dried oregano or Italian seasoning
  • ¼ teaspoon garlic powder
  • ¼ teaspoon red pepper flakes (optional, for heat)
  • 1 tablespoon olive oil (for greasing the muffin tin)

Optional Additions & Variations:

  • 1 tablespoon chopped fresh basil or parsley for extra freshness
  • ¼ cup diced bell peppers for more crunch and sweetness
  • ¼ cup cooked crumbled turkey or chicken sausage for extra protein
  • ¼ teaspoon smoked paprika for a deeper flavor

Instructions & Method

Step 1: Preheat & Prepare

  1. Preheat your oven to 375°F (190°C).
  2. Lightly grease a 12-cup muffin tin with olive oil or use silicone muffin liners to prevent sticking.

Step 2: Whisk the Eggs

  1. In a large mixing bowl, crack the eggs and whisk them until well combined.
  2. Add the salt, pepper, oregano, garlic powder, and red pepper flakes (if using). Whisk again to evenly distribute the seasoning.

Step 3: Add the Mediterranean Flavors

  1. Stir in the chopped sun-dried tomatoes, sliced Kalamata olives, chopped spinach, and crumbled goat cheese.
  2. If adding extra ingredients like basil, bell peppers, or sausage, mix them in now.

Step 4: Fill & Bake

  1. Divide the egg mixture evenly among the 12 muffin cups, filling each about ¾ full.
  2. Place the muffin tin in the preheated oven and bake for 18–22 minutes, or until the egg muffins are fully set and slightly golden on top.
  3. Remove from the oven and let them cool for 5 minutes before carefully removing them from the tin.

Step 5: Serve & Enjoy

  1. Serve warm, garnished with fresh herbs or a drizzle of olive oil.
  2. Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.

Formation & Cooking Tips

  • For Fluffier Muffins: Beat the eggs vigorously to incorporate air before baking.
  • For Dairy-Free Version: Use vegan feta or omit cheese altogether.
  • For Extra Protein: Add crumbled cooked turkey sausage or diced chicken.
  • For Meal Prep: Make a batch on Sunday and store them in the fridge for an easy weekday breakfast.
  • For a Golden Top: Broil the muffins for 1–2 minutes at the end of baking.

Who Loves These Egg Muffins?

Health Enthusiasts:

  • These egg muffins are low-carb, high-protein, and keto-friendly, making them a favorite among fitness lovers and weight-watchers.

Busy Professionals & Parents:

  • Quick and easy to prepare, they make a perfect grab-and-go breakfast for those with a hectic morning schedule.

Mediterranean Food Lovers:

  • Fans of Greek and Italian flavors will love the combination of olives, tomatoes, and cheese in these muffins.

Vegetarians & Plant-Based Eaters:

  • With plant-based feta and a nutrient-rich veggie mix, these muffins offer a great meat-free breakfast option.

Conclusion

Mediterranean Egg Muffins bring the bold flavors of the Mediterranean diet into a convenient, protein-packed meal that fits perfectly into a busy lifestyle. Whether you’re enjoying them for breakfast, brunch, or as a midday snack, these muffins offer a burst of flavor in every bite while being nutritious and satisfying.

Make a batch today and experience the vibrant, healthy, and delicious flavors of the Mediterranean—one muffin at a time!

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