Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives

A Healthy, Flavor-Packed Breakfast You Can Meal Prep in Minutes!

Looking for a quick, nutritious, and flavorful breakfast that doesn’t compromise on taste or convenience? These Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives are the answer. Whether you’re trying to eat healthier, follow a Mediterranean-style diet, or simply need something portable for busy mornings, this recipe is about to become your new go-to.

Let’s get cracking—literally! Whip up a batch of these protein-packed egg muffins and transform your breakfast routine today.

Introduction

Breakfast is often called the most important meal of the day, yet many of us struggle to find options that are both healthy and satisfying—especially on busy mornings. That’s where these Mediterranean Egg Muffins come in. They’re a perfect combination of rich flavors from sun-dried tomatoes, briny Kalamata olives, and creamy feta cheese, all bound together with fluffy, seasoned eggs. With minimal prep and only 20 minutes in the oven, you’ll have a week’s worth of delicious breakfast or snack options that travel well and reheat beautifully.

Inspired by the heart-healthy Mediterranean diet, these egg muffins offer a well-rounded start to your day without the heaviness of traditional breakfast fare. Ready to make breakfast easy and exciting again? Let’s get started.

Tools Needed, Servings, and Cooking Time

Tools You’ll Need:

  • Mixing bowl
  • Whisk
  • Muffin tin (12-cup recommended)
  • Measuring cups and spoons
  • Knife and cutting board
  • Olive oil spray or silicone muffin liners

Serves: 6 (2 muffins per person)
Prep Time: 10 minutes
Cook Time: 18–20 minutes
Total Time: 30 minutes

Ingredients

Here’s everything you’ll need to make these savory Mediterranean egg muffins:

  • 6 large eggs
  • 1/4 cup milk (can use any dairy-free alternative such as almond or oat milk)
  • 1/4 cup crumbled feta cheese
  • 1/4 cup sun-dried tomatoes, chopped
  • 1/4 cup Kalamata olives, chopped
  • 1/4 cup spinach, chopped (optional, but recommended)
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste
  • Olive oil spray (for greasing the muffin tin)

Step-by-Step Instructions

Step 1: Preheat the Oven and Prepare the Pan

Start by preheating your oven to 375°F (190°C). Spray your muffin tin generously with olive oil spray to prevent sticking. If you prefer, you can use silicone muffin cups for easier cleanup and removal.

Step 2: Whisk the Eggs and Milk

Crack the eggs into a large mixing bowl and add the milk. Whisk until the mixture is completely combined, light, and slightly frothy. This will help create fluffy egg muffins.

Step 3: Season and Mix

Add the dried oregano, salt, and pepper to the egg mixture. Give it a quick whisk to incorporate the seasonings evenly.

Step 4: Add the Mediterranean Ingredients

Stir in the chopped sun-dried tomatoes, Kalamata olives, crumbled feta cheese, and spinach (if using). Fold them gently into the egg mixture to distribute the ingredients evenly.

Step 5: Fill the Muffin Tin

Using a spoon or ladle, pour the egg mixture into each muffin cup, filling each about 3/4 full. Make sure the solid ingredients are evenly distributed between each cup so no muffin is lacking in flavor.

Step 6: Bake to Perfection

Place the muffin tin in the oven and bake for 18–20 minutes, or until the tops are golden and the egg muffins are fully set. You can check for doneness by inserting a toothpick into the center—if it comes out clean, they’re ready.

Step 7: Cool and Serve

Let the muffins cool in the tin for 5 minutes before removing. They may puff up during baking and settle slightly as they cool. Serve warm or let them cool completely for storage.

Recommendations for Recipe Success

To make sure your Mediterranean Egg Muffins come out perfect every time, follow these helpful tips:

  1. Chop Ingredients Finely: Smaller pieces of olives, tomatoes, and spinach will distribute more evenly and stay suspended in the egg mixture instead of sinking to the bottom.
  2. Don’t Overbake: Overcooking can make your egg muffins rubbery. Keep an eye on them after 18 minutes.
  3. Use Full-Fat Feta: For the richest flavor, choose full-fat feta cheese. It melts better and adds a luxurious creaminess.
  4. Customize Your Fillings: Feel free to experiment by adding red peppers, scallions, or swapping spinach with arugula or basil.
  5. Use Fresh Ingredients: The better the quality of your ingredients, the more flavorful your muffins will be. Choose olives and sun-dried tomatoes packed in oil for best taste.

Serving and Storage Tips

Serving Ideas:

  • On-the-Go Breakfast: Pack two muffins in a container for a quick breakfast at work or school.
  • Brunch Boards: Serve as part of a Mediterranean-style brunch with hummus, pita, cucumbers, and fresh fruit.
  • Light Lunch: Pair with a green salad for a satisfying and protein-rich lunch.

Storage Tips:

  • Refrigerator: Store egg muffins in an airtight container for up to 5 days. Reheat in the microwave for 30–45 seconds.
  • Freezer: Wrap each muffin individually in plastic wrap and place in a freezer bag. Store for up to 3 months. Thaw in the fridge overnight and reheat before serving.

Frequently Asked Questions

1. Can I make these egg muffins dairy-free?

Yes! Substitute the milk with any plant-based alternative like almond or oat milk. You can also skip the feta or use a dairy-free cheese.

2. Can I use fresh tomatoes instead of sun-dried?

While fresh tomatoes can work, they may release more moisture, which could make the muffins watery. If using fresh tomatoes, remove the seeds and pat them dry first.

3. What’s the best way to prevent sticking?

Grease your muffin tin thoroughly with olive oil spray, or use silicone muffin cups, which release easily and clean up quickly.

4. Can I double the recipe?

Absolutely. If you’re meal prepping for the week or feeding a crowd, double the ingredients and use two muffin tins or bake in batches.

5. Are these muffins keto-friendly?

They are relatively low in carbs, especially if you omit the milk or use a keto-friendly option. Be sure to check specific ingredient labels if you’re following a strict keto diet.

Conclusion

These Mediterranean Egg Muffins with Sun-Dried Tomato & Kalamata Olives are the definition of delicious, fuss-free mornings. With bold flavors, nutritious ingredients, and easy prep, they’re an excellent way to bring the heart-healthy Mediterranean diet to your table—without sacrificing time or taste.

Perfect for breakfast on the go, a light lunch, or healthy snacking, these muffins are sure to become a staple in your meal prep rotation. Try them once and you’ll be hooked on their savory goodness.

Ready to elevate your breakfast game? Make a batch today and enjoy Mediterranean magic in every bite!

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