Mediterranean Egg Muffins With Sun-Dried Tomatoes And Kalamata Olives

Sunday mornings in my kitchen always call for something wholesome yet effortless. I love recipes that feel gourmet but require minimal effort, especially when the aroma of sun-dried tomatoes and oregano fills the air. These Mediterranean Egg Muffins are exactly that—a quick and satisfying way to bring bold flavors to your breakfast table.

I first made these muffins when I was craving something beyond the usual scrambled eggs. I wanted a recipe that packed the briny bite of Kalamata olives, the creaminess of goat cheese, and the earthiness of spinach into a single, convenient bite. One batch later, I was hooked. Not only are these muffins incredibly flavorful, but they’re also protein-packed, easy to meal prep, and perfect for busy mornings.

These Mediterranean Egg Muffins are naturally gluten-free, and with a simple swap, they can be dairy-free too. Plus, they’re baked in muffin tins—no flipping required!

Short Description

These Mediterranean Egg Muffins are a delicious, protein-rich breakfast made with eggs, sun-dried tomatoes, Kalamata olives, baby spinach, and crumbled goat cheese. They’re quick to make, perfect for meal prep, and bursting with bold flavors.

Key Ingredients

• 6 large eggs
• 1/4 cup (60g) crumbled goat cheese
• 2 tablespoons (30g) chopped sun-dried tomatoes
• 2 tablespoons (20g) sliced Kalamata olives
• 1/4 cup (25g) chopped baby spinach
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried oregano (optional)
• Cooking spray or olive oil

Tools Needed

• Muffin tin
• Mixing bowl
• Whisk
• Measuring spoons and cups
• Non-stick cooking spray or silicone muffin liners

Cooking Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). Lightly grease a muffin tin with cooking spray or use silicone liners to prevent sticking.

Step 2: Whisk the Eggs

In a large mixing bowl, crack the eggs and whisk until smooth. Season with salt, black pepper, and dried oregano if using.

Step 3: Prepare the Fillings

Chop the sun-dried tomatoes, slice the Kalamata olives, and roughly chop the baby spinach. Crumble the goat cheese if it’s not pre-crumbled.

Step 4: Combine Everything

Gently fold the sun-dried tomatoes, olives, spinach, and goat cheese into the egg mixture. Stir until evenly distributed.

Step 5: Fill the Muffin Tin

Pour the egg mixture evenly into the muffin cups, filling each about 3/4 full. This ensures they don’t overflow while baking.

Step 6: Bake

Place the muffin tin in the oven and bake for 18-20 minutes, or until the egg muffins are set and slightly golden around the edges. Insert a toothpick into the center—if it comes out clean, they’re done.

Step 7: Cool & Serve

Let the muffins cool in the tin for 5 minutes before removing them. Enjoy warm, or let them cool completely and store them for later!

Why You’ll Love This Recipe

Packed with flavor – Every bite bursts with Mediterranean goodness.

Protein-rich & nutritious – Eggs, spinach, and cheese make a satisfying meal.

Easy meal prep – Make a batch ahead of time for grab-and-go breakfasts.

Customizable – Swap ingredients to suit your taste or dietary needs.

Mistakes to Avoid & Solutions

1. Overfilling the muffin cups
👉 Solution: Fill only ¾ full to prevent overflow.

2. Not greasing the muffin tin
👉 Solution: Use non-stick spray or silicone liners for easy removal.

3. Overbaking the muffins
👉 Solution: Check at 18 minutes—overbaked eggs turn rubbery.

4. Using too much salt
👉 Solution: Remember, olives and sun-dried tomatoes are already salty. Taste before adding extra salt.

5. Skipping the cooling time
👉 Solution: Let them rest for 5 minutes before removing, so they don’t break apart.

Serving and Pairing Suggestions

– Breakfast: Pair with whole-grain toast or avocado slices for a balanced meal.
– Lunch: Serve with a side salad for a light Mediterranean-style lunch.
– Snack: Enjoy with a dollop of Greek yogurt or hummus.

Storage and Reheating Tips

To Store: Keep leftovers in an airtight container in the fridge for up to 4 days.

To Freeze: Wrap individually and freeze for up to 2 months.

To Reheat:

• Microwave: Heat for 20-30 seconds until warmed through.

• Oven: Bake at 300°F (150°C) for 10 minutes to retain texture.

FAQs

1. Can I make these dairy-free?
Yes! Swap goat cheese for a dairy-free feta alternative or omit it entirely.

2. Can I use fresh tomatoes instead of sun-dried?
Sun-dried tomatoes add more concentrated flavor, but you can use cherry tomatoes for a fresher taste.

3. How do I prevent the muffins from sticking?
Use silicone muffin liners or spray the tin well with cooking spray.

4. Can I add more vegetables?
Absolutely! Try bell peppers, mushrooms, or zucchini for extra nutrients.

5. Can I make them ahead of time?
Yes! These muffins are perfect for meal prep and reheat beautifully.

Tips & Tricks

– For fluffier muffins, whisk the eggs well to incorporate air.
– Want a spicier kick? Add a pinch of red pepper flakes.
– For extra protein, mix in diced turkey or chicken.

Recipe Variations

– Greek-Inspired: Add diced red bell peppers and replace goat cheese with feta.
– Spicy Version: Stir in a dash of cayenne or crushed red pepper.
– Herb-Infused: Mix in fresh basil or parsley for a brighter flavor.

Final Thoughts

Every bite of these Mediterranean Egg Muffins is a reminder that healthy eating doesn’t have to be complicated. With just a handful of ingredients, they bring bold flavors and satisfying texture, making them a go-to for busy mornings or light meals.

The combination of sun-dried tomatoes, Kalamata olives, and goat cheese creates a balance of richness and tang, while the eggs provide the perfect base to hold everything together. These muffins are easy to prepare in advance, store well, and reheat beautifully—ideal for anyone who wants a stress-free, nourishing option on hand.

If you’re looking for a way to add variety to your meal prep, these egg muffins are a great place to start. Try them out, make them your own, and enjoy a flavorful twist on a simple breakfast staple.