These Mediterranean Delight Egg Muffin Cups are a delightful and nutritious way to start my day. Packed with fresh spinach, tangy sun-dried tomatoes, and creamy feta cheese, they make for a flavorful and healthy breakfast or snack. They are easy to prepare, and once they are baked, I can grab them and go without any hassle. Perfect for meal prep, these egg muffins are a satisfying option that combines the goodness of Mediterranean ingredients with the convenience of a muffin.
Why You’ll Love This Recipe
I absolutely love how versatile these Mediterranean Delight Egg Muffin Cups are. They are not only packed with healthy ingredients like spinach, sun-dried tomatoes, and feta, but they also offer a good balance of protein and fiber to fuel my day. The combination of egg whites and whole eggs creates a light yet filling base, while the feta adds a burst of creaminess and flavor. Plus, they are so easy to make, and I can store them in the fridge for a quick breakfast or snack throughout the week. They’re an ideal choice for anyone looking to eat healthier without compromising on taste.
Ingredients
2 cups spinach, chopped
1/2 cup sun-dried tomatoes, chopped
3/4 cup egg whites
4 eggs
1 tsp Italian seasoning
Salt and pepper, to taste
Cooking spray
1/4 cup crumbled feta cheese
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
Preheat my oven to 350°F (175°C). I grease a muffin tin with cooking spray or line it with muffin liners to prevent sticking.
In a mixing bowl, I whisk together the egg whites and whole eggs until they are well combined.
I stir in the chopped spinach, sun-dried tomatoes, Italian seasoning, salt, and pepper into the egg mixture. I make sure everything is evenly distributed.
Then I pour the egg mixture evenly into the prepared muffin tin, filling each cup about 2/3 full.
I sprinkle the crumbled feta cheese evenly over the tops of each muffin cup.
I bake them in the preheated oven for 20-25 minutes or until the egg muffins are set and slightly golden on top.
Once done, I remove the muffin tin from the oven and let the egg muffins cool for a few minutes before carefully removing them from the tin.
I serve these warm as a nutritious breakfast or snack.
Servings and Timing
Prep Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Servings: 12 muffins
Each muffin contains approximately 150 kcal, making it a healthy and satisfying choice.
Variations
Add more vegetables: If I’m in the mood for extra veggies, I can add bell peppers, zucchini, or onions to the egg mixture.
Cheese alternatives: I can substitute the feta with goat cheese, mozzarella, or even cheddar, depending on what I have available.
Herb options: If I want to change the flavor profile, I could experiment with fresh herbs like basil or oregano in place of Italian seasoning.
Meat lovers: For a heartier version, I can add cooked bacon or sausage crumbles to the egg mixture for extra protein.
Storage/Reheating
I store any leftover egg muffins in an airtight container in the fridge for up to 4 days. To reheat, I simply microwave them for 20-30 seconds or warm them up in the oven for a few minutes at 350°F (175°C). These muffins also freeze well, so I can freeze them for up to 2-3 months. Just thaw them in the fridge overnight before reheating.
Related Recipes:
- Creamy Chicken Pasta with Spinach and Sun-Dried Tomatoes
- Sun-Dried Tomato, Spinach, and Ricotta Grilled Cheese
- Mediterranean Lemon Chicken Soup
FAQs
How can I make these muffins dairy-free?
I can make them dairy-free by omitting the feta cheese or substituting it with a dairy-free cheese alternative.
Can I use whole eggs instead of egg whites?
Yes, I can use whole eggs, but the muffins will have a richer flavor and a slightly higher fat content. The texture may also be a bit denser.
Can I use fresh tomatoes instead of sun-dried tomatoes?
I prefer sun-dried tomatoes for their concentrated flavor, but fresh tomatoes work as well. Just be aware that the muffins may be a bit more watery with fresh tomatoes.
How do I prevent the muffins from sticking to the tin?
I recommend greasing the muffin tin generously with cooking spray or using muffin liners. This helps ensure that the muffins come out easily once they’ve cooled.
Can I make these egg muffins ahead of time for meal prep?
Absolutely! These egg muffins are great for meal prep. I can bake a batch at the beginning of the week and store them in the fridge or freezer for a quick, healthy meal anytime.
Conclusion
These Mediterranean Delight Egg Muffin Cups are one of my favorite go-to recipes when I need something healthy, easy, and flavorful. With a combination of nutrient-packed ingredients like spinach, sun-dried tomatoes, and feta, they offer a satisfying breakfast or snack. Whether I’m preparing them for meal prep or just making a quick batch for the day, they never disappoint. Plus, I love how customizable they are—whether I want to add more veggies or switch up the cheese, the possibilities are endless. Give them a try, and I’m sure they’ll become a regular in your kitchen too.
📖 Recipe:
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Mediterranean Delight Egg Muffin Cups
- Total Time: 35 minutes
- Yield: 12 muffins
- Diet: Low Calorie
Description
These Mediterranean Delight Egg Muffin Cups are a delightful and nutritious way to start your day. Packed with fresh spinach, tangy sun-dried tomatoes, and creamy feta cheese, they make for a flavorful and healthy breakfast or snack.
Ingredients
2 cups spinach, chopped
1/2 cup sun-dried tomatoes, chopped
3/4 cup egg whites
4 eggs
1 tsp Italian seasoning
Salt and pepper, to taste
Cooking spray
1/4 cup crumbled feta cheese
Instructions
- Preheat oven to 350°F (175°C) and grease a muffin tin with cooking spray or line it with muffin liners.
- Whisk together egg whites and whole eggs in a mixing bowl until well combined.
- Stir in chopped spinach, sun-dried tomatoes, Italian seasoning, salt, and pepper until evenly distributed.
- Pour the egg mixture into the muffin tin, filling each cup about 2/3 full.
- Sprinkle crumbled feta cheese evenly over the tops of each muffin cup.
- Bake for 20-25 minutes or until the egg muffins are set and slightly golden on top.
- Let cool for a few minutes before removing from the tin.
- Serve warm as a nutritious breakfast or snack.
Notes
For extra vegetables, consider adding bell peppers, zucchini, or onions.
Cheese alternatives include goat cheese, mozzarella, or cheddar.
Experiment with fresh herbs like basil or oregano for a flavor change.
For a heartier option, add cooked bacon or sausage crumbles for extra protein.
These muffins can be stored in an airtight container in the fridge for up to 4 days or frozen for up to 2-3 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast, Snack
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 muffin
- Calories: 150
- Sugar: 2g
- Sodium: 200mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 10g
- Cholesterol: 180mg
