These fluffy Mediterranean Egg Muffins are packed with protein, vegetables, and bold Mediterranean flavors. They’re perfect for meal prep, breakfast on the go, brunch, or a healthy snack. Naturally low in carbohydrates and gluten-free, these muffins stay moist thanks to the eggs and vegetables while the sun-dried tomatoes and Kalamata olives provide a delicious savory punch.

Prep Time: 15 minutes
Cook Time: 22–25 minutes
Total Time: 40 minutes
Servings: 12 egg muffins

Ingredients

• 10 large eggs
• ¼ cup (60 ml) milk (or unsweetened almond milk, oat milk, or dairy-free milk of choice)
• ½ cup crumbled feta cheese
• ⅓ cup oil-packed sun-dried tomatoes, drained and finely chopped
• ⅓ cup Kalamata olives, pitted and sliced
• ½ cup baby spinach, finely chopped
• ¼ cup red bell pepper, finely diced
• 2 tablespoons red onion, finely diced
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• ¼ teaspoon salt (adjust depending on the saltiness of the feta and olives)
• Cooking spray or olive oil for greasing the muffin tin

Optional Add-Ins

• Chopped fresh basil
• Fresh dill
• Chopped roasted red peppers
• Diced zucchini
• Mushrooms
• Artichoke hearts
• Chopped cooked chicken
• Turkey sausage
• Mozzarella or goat cheese
• Crushed red pepper flakes

Equipment

• 12-cup muffin pan
• Mixing bowl
• Whisk
• Measuring cups and spoons
• Silicone spatula
• Cooling rack

Instructions

Step 1: Prepare the Oven

Preheat oven to 375°F (190°C).

Grease a 12-cup muffin tin thoroughly with olive oil or cooking spray to prevent sticking.

Step 2: Prepare the Filling

Finely chop:

• Sun-dried tomatoes
• Kalamata olives
• Spinach
• Red pepper
• Onion
• Parsley

Pat the vegetables dry if they contain excess moisture.

Step 3: Whisk the Eggs

In a large bowl whisk together:

• Eggs
• Milk
• Garlic powder
• Oregano
• Salt
• Black pepper

Whisk until smooth and slightly frothy.

Step 4: Add the Mix-Ins

Fold into the egg mixture:

• Feta cheese
• Sun-dried tomatoes
• Olives
• Spinach
• Bell pepper
• Onion
• Parsley

Mix until evenly combined.

Step 5: Fill the Muffin Cups

Divide the mixture evenly among the 12 muffin cups.

Fill each about ¾ full.

Step 6: Bake

Bake for 22–25 minutes, or until:

• The centers are fully set.
• The tops are lightly golden.
• A toothpick inserted in the center comes out clean.

Step 7: Cool

Allow the muffins to cool in the pan for 5 minutes.

Run a butter knife around the edges before removing.

Serve warm or allow to cool completely for meal prep.

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Serving Suggestions

Serve with:

• Greek yogurt
• Fresh cucumber and tomato salad
• Avocado slices
• Fresh fruit
• Whole-grain toast
• Mixed greens
• Hummus
• Roasted vegetables

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Storage

Refrigerator

Store in an airtight container for up to 4 days.

Freezer

Freeze individually wrapped muffins for up to 3 months.

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Reheating

Microwave

• Refrigerated: 20–30 seconds
• Frozen: 60–90 seconds

Oven

Bake at 325°F (165°C) for 8–10 minutes.

Air Fryer

Heat at 320°F (160°C) for 4–5 minutes.

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Tips for Success

• Grease the muffin pan well to prevent sticking.
• Drain the sun-dried tomatoes thoroughly to avoid excess oil.
• Avoid overfilling the muffin cups.
• Let the muffins rest for a few minutes before removing.
• Use room-temperature eggs for fluffier muffins.
• Don’t overbake, as eggs can become rubbery.

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Nutritional Information (Approximate Per Muffin)

• Calories: 115
• Protein: 9 g
• Fat: 8 g
• Carbohydrates: 2 g
• Fiber: 0.5 g
• Sugar: 1 g
• Sodium: 240 mg
• Calcium: 8% DV

Nutritional values vary depending on the exact ingredients used.

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Nut Information

This recipe is naturally free from:

• Peanuts
• Tree nuts (walnuts, almonds, pecans, cashews, pistachios, hazelnuts, macadamias, Brazil nuts)

Potential Nut Concerns

• If using almond milk, the recipe contains tree nuts. Substitute dairy milk, oat milk, soy milk, or another nut-free milk if needed.
• Always check labels on:
  • Feta cheese
  • Sun-dried tomatoes
  • Kalamata olives
  • Seasonings

Some packaged products may be processed in facilities that also handle nuts.

For Nut-Free Preparation

• Use dairy milk or another certified nut-free milk.
• Purchase certified nut-free ingredients if cooking for someone with a severe allergy.
• Avoid cross-contamination by using clean utensils, bowls, and preparation surfaces.

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Frequently Asked Questions

Can I make these dairy-free?

Yes. Replace the feta with your favorite dairy-free cheese or omit it entirely, and use a dairy-free, nut-free milk alternative if needed.

Can I use fresh tomatoes?

Yes, but remove the seeds and excess juice to prevent the muffins from becoming watery.

Can I replace the olives?

Absolutely. Try chopped roasted red peppers, mushrooms, artichokes, or zucchini for a different flavor.

Can I add meat?

Yes. Cooked diced chicken, turkey sausage, lean ham, or crumbled cooked beef work well.

Why did my muffins collapse?

Egg muffins naturally deflate slightly as they cool. This is normal and doesn’t affect their taste or texture.

How do I keep them from sticking?

Grease the pan thoroughly or use silicone muffin liners for easy removal.

Can I prepare them ahead of time?

Yes. They are excellent for meal prep and can be refrigerated or frozen for quick breakfasts.

Are these low carb?

Yes. Each muffin contains approximately 2 grams of carbohydrates, making them suitable for many low-carb eating plans.

Can I serve them cold?

Yes. They’re delicious both cold and reheated, making them perfect for lunchboxes, picnics, or grab-and-go breakfasts.

What herbs pair well with this recipe?

Fresh parsley, basil, dill, oregano, thyme, and chives all complement the Mediterranean flavors beautifully.