Mediterranean breakfast egg muffins are a delicious and healthy way to start your weekend. This simple, versatile vegetarian recipe is low carb, packed with protein, glutenfree and low in calories too!
We love these tasty healthy 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 do you?
Making sure you're getting a sufficient healthy "fill-up". Before you go out and spend your own weekend free time doing what you want.
Nor do you want what you've eaten all week for breakfast?
No, neither do we. We want something a bit special. A healthy mediterranean breakfast!
So that's why I created this easy Mediterranean egg muffins breakfast recipe.
These breakfast egg cups are really easy to make.
You can quickly prep everything the night before. Or in the morning.
Just whisk up the eggs, milk and parmesan cheese together. And pop in the fridge. Then chop up your veg.
We especially love the grated cheddar cheese!
When cooked it goes all gooey over the top of our breakfast egg muffins!
However, you could always leave that out if you wanted to make these even lower calorie or as a low calorie breakfast.
So go on and treat yourself this weekend to this tasty low calorie low carb mediterranean breakfast recipe.
It's easy to make and each serving gives you three breakfast egg muffins.
You could always pair this with a lovely fresh tomato salad to bulk it up further.
Jump to:
Why You'll Love This Breakfast Egg Muffins Recipe
- Quick and Easy To Make: These muffins are easy to make. They require minimal prep time so they're perfect for busy mornings.
- Healthy and Nutritious: These egg muffins are high protein and contain a variety of vegetables, offering a balanced and wholesome start to your day.
- Mediterranean Flavours: Incorporating ingredients like parmesan cheese, pepper, and tomato, these muffins bring the delightful tastes of the Mediterranean to your breakfast.
- Meal-Prep Friendly: As they can be prepared in advance and stored in the refrigerator or freezer, they provide a convenient grab-and-go option throughout the week in particular busy mornings!
- Versatile: You can customise this egg muffins recipe to suit your tastes, ensuring you never get bored. Adding any combination of leftover vegetables or some herbs and spices or a change of cheese to feta cheese will make a pleasant surprise!
Ingredients
- Low Calorie Cooking Oil Spray
- Eggs
- Skimmed Milk
- Grated Parmesan Cheese
- Leek
- Baby Spinach
- Red Pepper
- Tomato
- Salt And Freshly Ground Black Pepper
- Low Fat Grated Cheddar Cheese
See recipe card for quantities.
How To Make These Easy Egg Muffins
Detailed instructions are in the recipe card below. There is also a video. But here is a quick step by step guide of how to make the best egg muffins:
- Pre-heat oven to 190C fan
- Spray a 6 cup aluminium / silicon muffin tin with cooking spray
- Whisk the eggs, milk and parmesan cheese together in a pouring jug, season a little
- Mix all the finely chopped vegetables into a bowl, then portion into the 6 muffin cups
- 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
- Divide the grated cheddar cheese topping between the 6 muffin cups
- Bake in the centre of the oven until egg is set for about 15 to 20 minutes
- Remove as soon as baked and place on a baking rack. If left in the muffin tin they could become soggy.
FAQ's
Are Egg Muffins Healthy?
Yes. Egg muffins are a healthy, high-protein breakfast option that’s low in carbs and packed with nutrients. They’re also customisable, great for meal prep or a healthy grab and go snack.
How Many Calories Are In Egg Muffins?
A portion (3 egg muffins) is 308 calories per serving.
Can I Make These Ahead?
Yes, you can prepare ahead for the perfect grab and go breakfast.
How To Store?
To store, once baked let the egg muffins cool completely. Then put them into a sealed container. Keep in fridge for 2 - 3 days max.
How To Freeze?
To freeze, wrap each muffin individually before freezing.
How To Reheat?
You can eat these at room remperature. Or if you want to heat them up just pop them into the oven at a low temperature and gently reheat until heated through. Watch to not over-cook them though or they'll end up rubbery!
Equipment
For these Mediterranean Breakfast Egg Muffins you may need…
The following links and any links in the recipe card below are affiliate links – which means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).
If you do click through then thanks for being a part of Neil’s Healthy Meals!
This is the Non-Stick 6-Cup Muffin Tray that I use in the making of these breakfast muffins.
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Other Popular Breakfast Egg Recipes You Might Also Like
Anyway, enjoy these egg muffins as a part of your healthy breakfast routine!
Watch the short video I made to show you how to make these simple Mediterranean Breakfast Egg Muffins. It shows you how easy it really is!
📋 Mediterranean Breakfast Egg Muffins Recipe
The following links and any links in the recipe card below are affiliate links.
This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).
If you do click through then thanks for being a part of Neil’s Healthy Meals!
Equipment
Ingredients
- Cooking oil spray
- 3 large eggs
- 2 tablespoon skimmed milk
- 4 tablespoon 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
- Pre-heat oven to 190C fan
- Spray a 6 cup aluminium / silicon muffin tin with cooking spray
- Whisk the eggs, milk and parmesan cheese together in a pouring jug, season a little
- Mix all the finely chopped vegetables into a bowl, then portion into the 6 muffin cups
- 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
- Divide the grated cheddar cheese topping between the 6 muffin cups
- Bake in the centre of the oven until egg is set for about 15 to 20 minutes
Video
Notes
Nutrition
Nutrition Label
Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.
Rate The Recipe
If you’ve made this healthy breakfast egg muffins recipe, or any other recipes on Neil's Healthy Meals, then please let me know.
Amanda @ .running with spoons.
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 😆
neil@neilshealthymeals.com
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. 🙂
Rebecca @ Strength and Sunshine
Ooo have fun!! I can't wait to see those spiralizer recipes 😉
neil@neilshealthymeals.com
Let's just say I'm completely "inspiralized" by my spiralizer. 😆 I'm so funny.
rachel @ athletic avocado
Egg muffins are the best grab n' go breakfast! Love that these have mediterranean flavors in them 🙂
neil@neilshealthymeals.com
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 🙂
Susie @ SuzLyfe
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!
neil@neilshealthymeals.com
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? 🙂
Becki @ Fighting for Wellness
I do egg muffins a lot, but I don't experiment too much with my fillings and add-ins. These sound so good!
neil@neilshealthymeals.com
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" 😀
GiGi Eats
Mediterranean Eggs = THE BEST flavor combo ever!!! 😀 😀 But seriously I LOVE MED FLAVORS!
neil@neilshealthymeals.com
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!
Shashi at RunninSrilankan
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!
neil@neilshealthymeals.com
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!
Dannii @ Hungry Healthy Happy
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!
neil@neilshealthymeals.com
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! 😀