Mediterranean Egg Muffins

 Ingredients

• 6 large eggs
• 1/4 cup milk
• 1 cup spinach, chopped
• 1/2 cup cherry tomatoes, halved
• 1/3 cup feta cheese, crumbled
• 1/4 cup black or Kalamata olives, sliced
• 1/4 cup onion, finely chopped
• 1 tbsp parsley, chopped
• 1 tsp oregano or Italian seasoning
• Salt & black pepper to taste
• Olive oil spray or butter for greasing

 Instructions

1. Preheat oven to 180°C (350°F).
2. Grease a muffin tin or ramekins.
3. In a large bowl, whisk eggs and milk until smooth.
4. Stir in spinach, tomatoes, olives, onion, feta, parsley, oregano, salt, and pepper.
5. Pour mixture evenly into muffin cups, filling about 3/4 full.
6. Bake for 18–22 minutes until eggs are set and tops are lightly golden.
7. Let cool for 5 minutes before serving.

 Time

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

 Servings

• Makes 6 egg muffins

 Nut Information

• This recipe is naturally nut-free.
• Always check packaged ingredients like feta cheese or seasoning blends for possible cross-contamination if serving someone with nut allergies.

 Health Benefits

• High in protein
• Low-carb and keto-friendly
• Great for meal prep breakfasts
• Packed with vitamins from spinach and tomatoes

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 Q&A

Q: Can I make these ahead of time?

Yes! Store in the fridge for up to 4 days.

Q: Can I freeze egg muffins?

Absolutely. Freeze in an airtight container for up to 2 months.

Q: How do I reheat them?

Microwave for 20–30 seconds or warm in the oven.

Q: What other vegetables can I add?

Bell peppers, mushrooms, zucchini, or broccoli work great.

Q: Can I make them dairy-free?

Yes — skip the feta and use dairy-free milk.

Q: Are these good for weight loss?

Yes, they’re high in protein and low in carbs, which helps keep you full longer.