• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Neils Healthy Meals

Quick Healthy Meals

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube
  • About
  • Recipes
  • Wellbeing
  • Healthy Living
  • Contact Me
menu icon
go to homepage
  • About
  • Recipes
  • FREE eBook
  • Healthy Living
  • Contact Me
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • About
    • Recipes
    • FREE eBook
    • Healthy Living
    • Contact Me
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Breakfast » Breakfast Cooked and Baked

    Mediterranean Breakfast Egg Muffins

    Published: Mar 10, 2016 · Updated: Sep 3, 2022 by Neil 16 Comments

    28.9K shares
    • Facebook877
    • Yummly
    • Twitter
    Jump to Recipe
    A plate of three Mediterrean Breakfast Egg Muffins with a fork ready to eat.
    Mediterranean breakfast egg muffins are a delicious and healthy way to start your weekend. This easy versatile vegetarian recipe is low carb, packed with protein, glutenfree and low in calories too! This quick healthy gluten free meal will allow you to get on with enjoying your weekend, perfectly full! #neilshealthymeals #mediterranean #breakfast #brunch #egg #eggmuffins

    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!

    A plate of three Mediterranean breakfast egg muffins. Another plate with three muffins on in the background.

    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 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 breakfast recipe.

    Close up of a plate of three Mediterranean breakfast egg muffins with a fork to the right hand side. Another plate in the background with three muffins on.

    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.

    Birds eye view of a plate of three Mediterranean breakfast egg muffins. A chopping board with a chopped leek and sliced tomato on in the background.

    Hints And Tips For How To Make These Healthy Breakfast Egg Muffins

    • Prepare ahead for the perfect grab and go breakfast.
    • Use up any leftover vegetables or meat cuts that you might have.
    • 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.
    • To freeze, wrap each muffin individually before freezing.
    • 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!

    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.

    Subscribe to Neil's Healthy Meals

    Don't miss future updates and new recipes. Make sure you’re subscribed to Neil’s Healthy Meals.

    Subscribe here to add your email to the subscription list.

    And you can follow me too via your favourite social channels :-

    Facebook, Pinterest, Twitter, Instagram, Bloglovin & YouTube.

    *I do not use your email for anything else other than adding you to my blog subscription list which you can opt out of at any time.

    Other Popular Breakfast Egg Recipes You Might Also Like

    • Healthy eggs benedict. Here, the delicious and classic eggs benedict has been given a healthy makeover. A creamy yogurt hollandaise sauce replaces butter with lean turkey bacon and home made lower fat English muffins.
    • Quick healthy breakfast burritos are the perfect start to the weekend. Made in one pan this delicious filling combination of vegetables, eggs and cheese takes hardly any time at all to make
    • Indian scrambled eggs made the healthy way! You will be amazed that just a few tweaks and spices added to a traditional scrambled egg recipe can produce this healthy, top weekend breakfast recipe.
    • Vegetable scrambled eggs are a delicious and healthy way to start your day. This quick and easy dish is also a great way to use up any leftover veggies!

    Anyway, enjoy these egg muffins. 😉

    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

    Why not try your own combination of veggies? This is a great recipe for using up those leftovers!

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe if you like it! 🙂

    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!
    Print Recipe Save Recipe Saved Recipe!
    No ratings yet

    Mediterranean Breakfast Egg Muffins Recipe

    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.
    Prep Time20 mins
    Cook Time20 mins
    Total Time40 mins
    Course: Breakfast
    Cuisine: Mediterranean
    Servings: 2
    Calories: 308kcal
    Author: Neil

    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

    • Non Stick 6 Hole Muffin Tray
    • Measuring jug
    • Measuring spoons
    • Chopping board
    • Kitchen knives
    • Kitchen scale

    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
    Metric - US Customary

    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
    Prevent your screen from going dark

    Video

    Notes

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

    Nutrition

    Calories: 308kcal | Carbohydrates: 8.7g | Protein: 24.4g | Fat: 19.4g | Saturated Fat: 9.7g | Cholesterol: 312.5mg | Fiber: 1.7g | Sugar: 4.3g | Vitamin A: 1900IU | Vitamin C: 45.4mg | Calcium: 510mg | Iron: 2.5mg

    Nutrition Facts
    Mediterranean Breakfast Egg Muffins
    Amount Per Serving
    Calories 308 Calories from Fat 175
    % Daily Value*
    Fat 19.4g30%
    Saturated Fat 9.7g61%
    Cholesterol 312.5mg104%
    Carbohydrates 8.7g3%
    Fiber 1.7g7%
    Sugar 4.3g5%
    Protein 24.4g49%
    Vitamin A 1900IU38%
    Vitamin C 45.4mg55%
    Calcium 510mg51%
    Iron 2.5mg14%
    * Percent Daily Values are based on a 2000 calorie diet.

    Related

    « Leek Sweet Potato and Rosemary Soup
    Red Pepper and Rosemary Bulgur Wheat Salad »

    Reader Interactions

    Comments

    1. Amanda @ .running with spoons.

      March 10, 2016 at 12:58 pm

      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 😆

      Reply
      • neil@neilshealthymeals.com

        March 10, 2016 at 2:29 pm

        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. 🙂

        Reply
    2. Rebecca @ Strength and Sunshine

      March 10, 2016 at 1:35 pm

      Ooo have fun!! I can't wait to see those spiralizer recipes 😉

      Reply
      • neil@neilshealthymeals.com

        March 10, 2016 at 2:30 pm

        Let's just say I'm completely "inspiralized" by my spiralizer. 😆 I'm so funny.

        Reply
    3. rachel @ athletic avocado

      March 10, 2016 at 2:10 pm

      Egg muffins are the best grab n' go breakfast! Love that these have mediterranean flavors in them 🙂

      Reply
      • neil@neilshealthymeals.com

        March 10, 2016 at 3:40 pm

        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 🙂

        Reply
    4. Susie @ SuzLyfe

      March 10, 2016 at 2:19 pm

      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!

      Reply
      • neil@neilshealthymeals.com

        March 10, 2016 at 3:47 pm

        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? 🙂

        Reply
    5. Becki @ Fighting for Wellness

      March 10, 2016 at 5:16 pm

      I do egg muffins a lot, but I don't experiment too much with my fillings and add-ins. These sound so good!

      Reply
      • neil@neilshealthymeals.com

        March 10, 2016 at 8:32 pm

        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" 😀

        Reply
    6. GiGi Eats

      March 10, 2016 at 6:13 pm

      Mediterranean Eggs = THE BEST flavor combo ever!!! 😀 😀 But seriously I LOVE MED FLAVORS!

      Reply
      • neil@neilshealthymeals.com

        March 10, 2016 at 8:34 pm

        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!

        Reply
    7. Shashi at RunninSrilankan

      March 10, 2016 at 10:24 pm

      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!

      Reply
      • neil@neilshealthymeals.com

        March 11, 2016 at 5:51 am

        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!

        Reply
    8. Dannii @ Hungry Healthy Happy

      March 11, 2016 at 11:42 am

      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!

      Reply
      • neil@neilshealthymeals.com

        March 11, 2016 at 12:41 pm

        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! 😀

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hello there! I’m Neil. Since 2014 Neil's Healthy Meals has been providing delicious quick healthy recipes and fabulous cheesecakes based on the 80/20 rule for eating. Helping you live a diet free lifestyle. One where you can still enjoy cake! Learn more here

    Popular Recipes

    • Birds eye view of 2 bowls of Scottish lentil soup with spoons in.
      Easy Scottish Lentil Soup
    • Easy homemade quorn lasagne cooked and displayed on a table ready to be cut and served.
      Easy Homemade Quorn Lasagne
    • Birds eye view of a pan of cooked low fat garlic mushroom pasta garnished with chopped parsley. Bowl of garlic bread at the top.
      Low Fat Garlic Mushroom Pasta
    • Slow cooker vegetarian chilli in slow cooker. Dishes of rice and coriander at the top.
      Slow Cooker Vegetarian Chilli

    Footer

    ↑ back to top

    About

    • About Neil's Healthy Meals

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    COPYRIGHT © 2023 NEILSHEALTHYMEALS.COM - PRIVACY POLICY - DISCLAIMER

    28.9K shares
    • 877