Mediterranean Diet Savory Egg Bites
Start your day right with these irresistible Mediterranean Diet Savory Egg Bites, a delicious and nutritious breakfast or snack option that's loaded with classic Mediterranean flavors. Combining fluffy eggs, creamy feta cheese, vibrant red bell peppers, earthy spinach, tangy sun-dried tomatoes, briny black olives, and fragrant fresh basil, these protein-packed egg bites are baked to perfection in a simple muffin tin. Ready in just 35 minutes, this low-carb, high-protein recipe is perfect for meal prep, as they can be made ahead and stored for up to four days. Ideal for busy mornings or midday snacks, these gluten-free egg bites are a flavorful way to enjoy the wholesome, heart-healthy ingredients of the Mediterranean diet.
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Recipe Information
Ingredients
- 6 pieces large eggs
- 0.25 cup milk
- 0.5 cup feta cheese, crumbled
- 1 cup baby spinach, chopped
- 0.33 cup sun-dried tomatoes, chopped
- 0.5 cup red bell pepper, diced
- 0.25 cup black olives, sliced
- 2 tablespoons fresh basil, chopped
- 1 teaspoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin tin with olive oil.
In a large bowl, whisk together the eggs and milk until well combined. Season with salt and black pepper.
In a small skillet, heat olive oil over medium heat. Add the diced red bell pepper and cook until softened, about 4-5 minutes. Remove from heat and let cool slightly.
Add the cooked bell pepper, chopped spinach, sun-dried tomatoes, sliced black olives, crumbled feta cheese, and fresh basil to the egg mixture. Stir until all ingredients are evenly distributed.
Pour the mixture evenly into the prepared muffin tin cups, filling each about 3/4 full.
Bake in the preheated oven for 18-20 minutes, or until the egg bites are set and slightly golden on top.
Allow the egg bites to cool in the muffin tin for a few minutes before removing them. Serve warm or at room temperature.
Store any leftovers in an airtight container in the refrigerator for up to 4 days.
Nutrition Facts
Calories |
1130 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.3 g | 106% | |
| Saturated Fat | 30.9 g | 154% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 1222 mg | 407% | |
| Sodium | 3718 mg | 162% | |
| Total Carbohydrate | 44.6 g | 16% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 21.4 g | ||
| Protein | 62.6 g | 125% | |
| Vitamin D | 6.7 mcg | 33% | |
| Calcium | 933 mg | 72% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2320 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
