Mediterranean Breakfast Egg Muffins

Mediterranean breakfast egg muffins are a delicious and healthy way to start your weekend. This simple, versatile recipe is low carb, packed with protein and low in calories too. 

Mediterranean breakfast egg muffins are a delicious and healthy way to start your weekend. This simple, versatile recipe is low carb, packed with protein and low in calories too. This quick healthy meal will allow you to get on with enjoying your weekend, perfectly full!

We love these tasty breakfast egg muffins as our Saturday brunch, regularly having them on return from our weekend workout.

That’s because this quick healthy meal will allow you to get on with enjoying your weekend, perfectly full!

You know how it is. You really don’t want to spend ages contemplating what you’re going to eat, ensuring you’re getting a sufficient healthy “fill-up”, before you go out and spend your own free time doing what you want. Do you?

Nor do you want what you’ve eaten all week for breakfast?

No, neither do we.  We want something a bit special.

So that’s why I created these easy, Mediterranean breakfast egg muffins.

Mediterranean breakfast egg muffins are a delicious and healthy way to start your weekend. This simple, versatile recipe is low carb, packed with protein and low in calories too. This quick healthy meal will allow you to get on with enjoying your weekend, perfectly full!

You can quickly prep everything the night before, or in the morning, whisking up the eggs, milk and parmesan cheese, keeping that in the fridge. Then chopping up your veg.

We love the grated cheddar cheese, all gooey over the top of our breakfast egg muffins, as a weekend treat. However, you could always leave that out if you wanted to make these even lower calorie!

Mediterranean breakfast egg muffins are a delicious and healthy way to start your weekend. This simple, versatile recipe is low carb, packed with protein and low in calories too. This quick healthy meal will allow you to get on with enjoying your weekend, perfectly full!
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Mediterranean Breakfast Egg Muffins
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
 
Mediterranean breakfast egg muffins are a delicious and healthy way to start your weekend. This simple, versatile recipe is low carb, packed with protein and low in calories too.
Course: Breakfast
Servings: 2
Calories: 308 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • Cooking oil spray
  • 3 large eggs
  • 2 tbsp skimmed milk
  • 4 tbsp grated parmesan cheese
  • 35 g leek finely chopped
  • 25 g baby spinach finely chopped
  • ¼ red pepper finely chopped
  • 1 tomato chopped and seeds removed
  • Salt and freshly ground pepper
  • 25 g low fat grated cheddar cheese
Instructions
  1. Pre-heat oven to 190C fan
  2. Spray a 6 cup aluminium / silicon muffin tin with cooking spray
  3. Whisk the eggs, milk and parmesan cheese together in a pouring jug, season a little
  4. Mix all the finely chopped vegetables into a bowl, then portion into the 6 muffin cups
  5. Pour the egg mixture into each muffin cup, making sure there's an equal amount in all 6 muffin cups. Mix it in with the chopped vegetables
  6. Divide the grated cheddar cheese topping between the 6 muffin cups
  7. Bake in the centre of the oven until egg is set for about 15 to 20 minutes
Recipe Notes

Makes 6 muffins. Suggested portion size is 3 each. The nutrition label is based on 3 each.

Nutrition Facts
Mediterranean Breakfast Egg Muffins
Amount Per Serving
Calories 308 Calories from Fat 175
% Daily Value*
Total Fat 19.4g 30%
Saturated Fat 9.7g 49%
Cholesterol 312.5mg 104%
Total Carbohydrates 8.7g 3%
Dietary Fiber 1.7g 7%
Sugars 4.3g
Protein 24.4g 49%
Vitamin A 38%
Vitamin C 55%
Calcium 51%
Iron 14%
* Percent Daily Values are based on a 2000 calorie diet.

Mediterranean breakfast egg muffins are a delicious and healthy way to start your weekend. This simple, versatile recipe is low carb, packed with protein and low in calories too. This quick healthy meal will allow you to get on with enjoying your weekend, perfectly full!

Go on and treat yourself this weekend to these tasty morsels. Each serving gives you three breakfast egg muffins and you could always pair this with a lovely fresh tomato salad.

Try your own combination of veg here too. This is a great recipe for using up those leftovers!

Mediterranean breakfast egg muffins are a delicious and healthy way to start your weekend. This simple, versatile recipe is low carb, packed with protein and low in calories too. This quick healthy meal will allow you to get on with enjoying your weekend, perfectly full!

Chatting over breakfast egg muffins

Talking to you folks here about this weekend Mediterranean breakfast egg muffins recipe has reminded me that NEXT weekend Lady Lynne and I will be off for a short weekend break to London!

You know how we both love our holidays and trips away!

Both of us will work a half day, next Friday morning, and, as we’re fortunate enough to work in the centre of Glasgow, we’re literally 5 minutes from the main railway station.

From Central Station we will catch a direct high speed tilting pendolino train and be in London in just 4 hours!

We’ll arrive just in time for dinner and drinks somewhere, yet to be decided. But, as I mentioned in the previous leek, sweet potato and rosemary soup recipe I’ll be on the look out for some new fantastic recipes I can re-create for you folks, as well as some pics (hopefully).

We’ve got the Saturday morning for doing the London tourist thing, seeing some of the sites, and then we’re going to see The Railway Children.

Some of you folks may have picked up on my fascination with everything railway. You know the odd mention of travelling on a train. The odd railway bridge picture or viaduct? 😉

Well, The Railway Children, the film, was always a favourite and now we’re going to see it played out LIVE in Kings Cross station, all with a real Steam Engine too!

 I’ll just pause here to bring myself down off the ceiling.

Of course, there’s two fantastic new recipes to come first. An easy lunchbox salad recipe and a spiralized sweet potato recipe to add to my previous spiralizer recipe too.

I’ll go and lie down now and see you next Tuesday. Have a great weekend, with these Mediterranean breakfast egg muffins! 😉

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And thanks Amanda for our usual Thursday thinking out loud blog post sharing opportunity! 😀

Comments

  1. Chatting over breakfast! I’m definitely down for that 😀 And have the best time in London! It’s been on my list of places I’d love to visit for as long as I can remember, but I have -yet- to make it out there. I’d also love to go on a trip via rail across Canada just to be able to see places where the roads don’t go. Basically… I have a long travel bucket list 😆
    Amanda @ .running with spoons. recently posted…mountain scenes, teasers, and what i do when procrastinating (ToL#173)My Profile

    • neil@neilshealthymeals.com says:

      Thanks Amanda, love to chat over breakfast!

      I think our travel bucket list is just as long as yours. And it includes also, a rail trip across Canada. Funnily enough. 🙂

  2. Ooo have fun!! I can’t wait to see those spiralizer recipes 😉
    Rebecca @ Strength and Sunshine recently posted…Pad Thai Broccoli BurgersMy Profile

    • neil@neilshealthymeals.com says:

      Let’s just say I’m completely “inspiralized” by my spiralizer. 😆 I’m so funny.

  3. Egg muffins are the best grab n’ go breakfast! Love that these have mediterranean flavors in them 🙂
    rachel @ athletic avocado recently posted…Banana Snickerdoodle Donut Muffins {Paleo, GF + Vegan Option!}My Profile

    • neil@neilshealthymeals.com says:

      I still haven’t decided if I prefer them hot or cold. They’re equally delicious I think!

      Also perfect for a portable snack too.

      Thanks Rachel 🙂

  4. You need to come to America (we have such a rich railway history) but you need to go to the Locomotive museum in Atlanta, if it is still there. And the Museum of Science and Industry here in Chicago had an incredible locomotive exhibit, but I think that they sold one of the engines to another museum.
    I used to make egg cups/muffins/mini frittatas for Alex all the time!
    Susie @ SuzLyfe recently posted…Transitioning to Spring Running in Prana Style (Running Coaches Corner)My Profile

    • neil@neilshealthymeals.com says:

      We are really hoping to come to America next year Suz.

      Maybe do a quick stop in San Fran for a few days. And maybe even take the Napa Valley Wine Train (you know we love our wine 😉 ) and do some wine tasting. It’s a plan anyway. Depends on how the saving of money goes. But yeah there is so much railway history you guys have that I’d love to start gorging on.

      I knew you’d be a fan of these little egg muffins. After all, we have similar tastes don’t we? 🙂

  5. I do egg muffins a lot, but I don’t experiment too much with my fillings and add-ins. These sound so good!
    Becki @ Fighting for Wellness recently posted…Health Benefits of MassageMy Profile

    • neil@neilshealthymeals.com says:

      I just find the egg muffins are such a great way to use up any left over veg Becki. 🙂

      This Mediterranean version though, I had to trial a few times to come up the right combination of veg and flavours, before I was happy to call it “Mediterranean” 😀

  6. Mediterranean Eggs = THE BEST flavor combo ever!!! 😀 😀 But seriously I LOVE MED FLAVORS!
    GiGi Eats recently posted…You should CARROT About This Cake Cookies!My Profile

    • neil@neilshealthymeals.com says:

      Gigi, I think these flavours will have you actually imagining you’ve there in the Mediterranean tanning yourself, on one of those exotic beaches! 😉

      Pina Colada in hand!

  7. I so do love leeks and love that you incorporated them with spinach into these muffins – almost remind me of crustless quiche – but, these muffins are way way tastier! Wow – I didn’t realize y’all were only 4 hours from London – which means when Lil Shahsi and I come to London, we are gonna have to hop a train and come see you and Lady Lynne! Safe travels, Neil and hope you and Lady Lynne have a wonderful weekend in London!
    Shashi at RunninSrilankan recently posted…Strawberry Milkshake Chia CakeMy Profile

    • neil@neilshealthymeals.com says:

      Oh you must come and see Lady Lynne and me when you come over here with Lil Shashi! 🙂

      Edinburgh is also just 4 hours train from London, and it’s only 1 hour from us so you could basically do the whole triangle London to Edinburgh to Glasgow and back to London in one day!

  8. Dave and I love breakfast egg muffins like this. As they do freeze really well and are perfect for quick and easy breakfasts. I love mine with salsa too!
    Dannii @ Hungry Healthy Happy recently posted…Comment on Slow Cooker Carrot Cake Porridge by Brian JonesMy Profile

    • neil@neilshealthymeals.com says:

      Now there’s a combination I never thought of Dannii!

      Salsa with these egg muffins. Yum! You have made me start salivating at the thought of that.

      Note taken. Thanks for that! 😀

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