Mediterranean Egg Muffin Cups
Mediterranean Egg Muffin Cups
What are Egg Muffin Cups?
Some call them egg cups, some call them egg muffins, but those who eat them know how fabulously portable and deliciously filling these little breakfast stars are!
Gluten-free, high in protein, and packed with healthy vegetables, these little muffins can be great as a snack to hold you over until dinner or first thing in the morning as a very satiating breakfast.
How do I make them?
Eggs muffin cups are easy to make and can use up any veggies that you have in the fridge!
Feel free to experiment with abandon to find a combination that you love. This recipe is as easy as adding chopped vegetables to a muffin tin.
Then, simply layer the eggs on top. Pop in the oven for a bit and you are done! They keep for several days in the fridge and reheat beautifully in the microwave. Does the Mediterranean Diet recommend that I eat eggs?
The Mediterranean Diet generally recommends eating egg yolks sparingly, to get some of the benefits without too much cholesterol. Experts recommend that most healthy people eat two or three egg yolks per week. (Make sure to listen to your doctor regarding your particular health.)
Egg cups are great with half whole eggs and half egg whites or with only whites. See which way you like them best!
Make them your own
You can personalize egg cups, to suit your own preferences. You can add cheese or omit it altogether, based on whether you prefer to eat dairy.
Feel free to go nuts with the vegetables! This particular flavor combination is a fairly traditional Mediterranean flavor profile. We also love Mexican Egg Cups with sautéed peppers, onions, and corn, as well as mushrooms, spinach, and goat cheese. I love to use leftover vegetables this way, so we sometimes end up with some pretty wacky combos.
You know what? You almost can’t go wrong with eggs and cheese. Happily, many kids even love eating these cute little egg muffin cups, provided that you use vegetables that they enjoy.
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How to Pair Egg Muffins for a Balanced Breakfast
These adorable and yummy egg muffins can be a breakfast all on their own. But if you want a larger breakfast, here are some ideas for complimenting these tasty egg cups with other foods for a complete meal.Â
Whole-Grain Toast
Add a slice of whole-grain toast to your plate. The complex carbs provide a steady release of energy, and the flavors pair beautifully with the egg muffins. (You can make your own bread here!) Want an extra Mediterranean touch? Spread a thin layer of hummus or mashed avocado on top.
Greek Yogurt with a Twist
A small bowl of plain Greek yogurt can provide a creamy, tangy contrast to your muffins. Top it with a drizzle of honey, a sprinkle of chia seeds, or a handful of fresh berries for a burst of sweetness.
Fresh Fruit
Balance the savory flavors of the egg muffins with the natural sweetness of fresh fruit. Oranges, grapes, or apples are great options!
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Meal Prep Like a Pro
One of the best things about these Mediterranean Egg Muffin Cups is how great they are for meal-prepping!
Make a batch ahead of time, then pair them with these sides for quick grab-and-go breakfasts throughout the week. Egg muffins will last a few days in the fridge.Â
(Learn Meal Prep pro tips here!)
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Want More Breakfast?
Recipes in the e-Cookbook include such delectable treats as:
- Chocolate Chip Cookie Dough Overnight Oats
- Berry Chia Parfait
- Quinoa and Kale Egg Muffins
- Protein-packed Avocado Toast
- Blueberry Breakfast Crisp
- .... and much more!
YUM! and so versatile
My husband and I are in the process of losing weight. While we love many things about the Med diet, we do eat some things that are not encouraged, therefore we count our daily calorie intake. You do not include any nutritional values with your recipe. I understand calories can change with the ingredients used, and that you encourage making these your own, but a list of nutrition for your recipe would be a good starting point. Thank you.