If you love fluffy, protein-packed breakfasts that are as delicious as they are nutritious, these Mediterranean Egg Bites are for you! Bursting with savory feta, sun-dried tomatoes, spinach, and olives, they bring all the bold, fresh flavors of the Mediterranean into a bite-sized, meal-prep-friendly dish.
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Perfect for busy mornings, brunch spreads, or even a quick snack, these egg bites are low-carb, high-protein, and completely customizable. Trust me—once you try them, you’ll never go back to boring breakfasts!
Why You’ll Love Mediterranean Egg Bites
Quick & Easy: Ready in under 30 minutes with minimal prep.
Meal-Prep Friendly: Make a batch and enjoy a grab-and-go breakfast all week.
Loaded with Flavor: Every bite is packed with feta, spinach, and sun-dried tomato goodness.
Low-Carb & High-Protein: Great for keto or a healthy start to the day.
Customizable: Swap in your favorite veggies, cheeses, or seasonings.
Ingredients in Mediterranean Egg Bites
This simple, nutritious recipe comes together with a handful of Mediterranean-inspired ingredients:
Eggs: The protein-rich base that makes these bites fluffy and satisfying.
Feta Cheese: Creamy, tangy, and full of Mediterranean flavor.
Spinach: Adds a fresh, nutritious boost.
Sun-Dried Tomatoes: Slightly sweet, tangy, and packed with umami.
Kalamata Olives: A touch of briny goodness to balance the flavors.
Garlic Powder & Oregano: Classic Mediterranean seasonings for depth.
Milk or Heavy Cream: Helps create a soft, creamy texture.
Olive Oil: Just a drizzle to keep everything from sticking.
(Note: The full ingredients list, including measurements, is provided in the recipe card directly below.)
Instructions
Let’s whip up these flavorful egg bites!
Preheat the Oven: Set your oven to 350°F (175°C) and grease a muffin tin with olive oil or cooking spray.
Whisk the Eggs: In a large bowl, whisk together eggs, milk, garlic powder, oregano, salt, and pepper until well combined.
Prep the Fillings: Chop the spinach, sun-dried tomatoes, and olives into small pieces for even distribution.
Assemble the Egg Bites: Divide the spinach, feta, sun-dried tomatoes, and olives evenly into the muffin tin cups.
Pour the Egg Mixture: Carefully pour the whisked eggs over the fillings, filling each cup about ¾ full.
Bake to Perfection: Place in the oven and bake for 18-22 minutes, or until the egg bites are set and slightly golden on top.
Cool & Serve: Let them cool for a few minutes before removing from the tin. Serve warm or store for later!
How to Serve Mediterranean Egg Bites
On Their Own: Enjoy as a protein-packed breakfast or snack.
With a Side Salad: Pair with a Greek salad for a light, refreshing meal.
With Toast or Pita Bread: Serve alongside a warm slice of bread for extra heartiness.
With a Dollop of Greek Yogurt: A little tzatziki or plain Greek yogurt makes a great dipping sauce.
Additional Tips
Make Them Dairy-Free: Use dairy-free cheese or omit the feta entirely.
Add More Protein: Mix in diced cooked turkey or crumbled sausage.
Try Different Veggies: Bell peppers, zucchini, or mushrooms work great too.
Make Them Spicy: Add a pinch of red pepper flakes for extra heat.
Store for Later: Keep in an airtight container in the fridge for up to 5 days.
FAQ Section
Q1: Can I freeze Mediterranean Egg Bites?
A1: Yes! Let them cool completely, then store in a freezer-safe container for up to 2 months. Reheat in the microwave or oven.
Q2: Can I use egg whites instead of whole eggs?
A2: Absolutely! Substitute with about 10 egg whites for a lighter version.
Q3: What’s the best way to reheat them?
A3: Microwave for 20-30 seconds or warm in the oven at 300°F for 5-7 minutes.
Q4: Can I use fresh tomatoes instead of sun-dried?
A4: Yes, but they release more moisture, so pat them dry before adding.
Q5: How do I keep egg bites from sticking?
A5: Use nonstick cooking spray or silicone muffin cups for easy removal.
Q6: Can I bake this as a frittata instead?
A6: Yes! Pour everything into a greased baking dish and bake at 350°F for 25-30 minutes.
Q7: Can I use different cheeses?
A7: Of course! Goat cheese, shredded mozzarella, or parmesan all taste amazing.
Q8: How do I make these more filling?
A8: Serve with avocado slices, hummus, or a small side of roasted potatoes.
Q9: Can I add fresh herbs?
A9: Definitely! Basil, parsley, or dill add a wonderful fresh touch.
Q10: Can I make these in an air fryer?
A10: Yes! Cook at 300°F for about 10-12 minutes, checking for doneness.
Final Thoughts
These Mediterranean Egg Bites are the perfect way to start your day with bold flavors, healthy ingredients, and satisfying protein. Whether you meal prep them for the week or whip up a fresh batch for brunch, they’re a guaranteed hit. Try them once, and they’ll become a breakfast staple!
Print
Mediterranean Egg Bites
- Prep Time: 12 minutes
- Cook Time: 22 minutes
- Total Time: 34 minutes
- Yield: 12 egg bites 1x
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Description
These protein-packed Mediterranean egg bites are fluffy, flavorful, and easy to prepare. Cottage cheese creates a light texture, while feta, olives, and capers add a delicious Mediterranean twist. Perfect for meal prep or a quick breakfast!
Ingredients
- 8 large eggs
- 1 cup cottage cheese
- 2 tablespoons chopped parsley
- 1 teaspoon salt
- 1/2 cup sliced Kalamata olives
- 1/2 cup diced roasted red pepper
- 1/2 cup crumbled feta cheese
- 2 tablespoons capers
- Cooking spray
Instructions
-
Preheat the Oven:
- Preheat oven to 300°F (150°C).
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Prepare the Egg Mixture:
- In a large bowl, combine eggs, cottage cheese, parsley, and salt.
- Use an immersion blender to puree until frothy and smooth.
-
Prep the Muffin Tin:
- Lightly grease two (6-cup) silicone muffin tins with cooking spray.
-
Assemble the Egg Bites:
- Divide the egg mixture evenly into the 12 muffin cups (about 3 ounces per cup).
- Evenly distribute the Kalamata olives, roasted red pepper, feta cheese, and capers over the egg mixture.
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Bake the Egg Bites:
- Bake for 20-25 minutes, until the centers are set.
- Remove from the oven and let cool for 5 minutes.
-
Unmold & Serve:
- Carefully remove the egg bites from the muffin tin.
- Serve warm and enjoy!
Notes
- Meal Prep Friendly: Store in an airtight container in the refrigerator for up to 4 days.
- Freezing Option: Freeze individual portions and reheat in the microwave for a quick breakfast.
- Customize It: Add spinach, sun-dried tomatoes, or fresh basil for extra flavor.
Nutrition
- Serving Size: 1 egg bite
- Calories: 90 kcal
- Sugar: 1g
- Sodium: 320mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 7g
- Cholesterol: 110mg