Mediterranean Heirloom Tomato & Spinach Egg Muffins

Sunny Mediterranean kitchens often fold eggs with herbs, tomatoes, and briny cheese for a bright start to the day. These muffins bake spinach, heirloom tomatoes, and feta into portable, high-protein cups perfect for meal prep.

Serves 6 · 15 min prep · 22 min cook

Estimate for one serving

• 195 cal
• 15g protein
• 5g carbs
• 13g fat

Every recipe here is free to read.

Ingredients

• 10 large eggs
• 3 cups packed fresh spinach
• 1 1/2 cups heirloom or cherry tomatoes
• 3/4 cup crumbled feta cheese
• 1/4 cup whole milk
• 3 green onions
• 2 tbsp fresh dill
• 1 garlic clove
• 1 tbsp olive oil
• 1 tsp dried oregano
• 3/4 tsp kosher salt
• 1/2 tsp black pepper
• as needed cooking spray

Instructions

1. 1Preheat the oven to 375°F. Generously coat a 12-cup muffin tin with cooking spray or brush with olive oil so the muffins release cleanly later.
2. 2Roughly chop the spinach, halve or quarter the tomatoes depending on size, thinly slice the green onions, mince the garlic, and chop the dill. Pat the tomatoes dry with a paper towel so excess juice does not water down the eggs.
3. 3In a large bowl whisk the eggs, milk, oregano, salt, and black pepper until completely smooth and lightly foamy. Stir in the minced garlic and most of the dill.
4. 4Heat the olive oil in a skillet over medium heat. Add the spinach and green onions and cook just 1–2 minutes until the spinach wilts and turns bright green; cool slightly so it does not scramble the eggs.
5. 5Divide the wilted spinach mixture, tomatoes, and feta evenly among the 12 muffin cups. Pour the egg mixture over the fillings, filling each cup three-quarters full so they have room to puff.
6. 6Bake 18–22 minutes until the tops are puffed, set, and lightly golden at the edges. A toothpick inserted in the center should come out clean with no liquid egg.
7. 7Cool in the pan 5 minutes, then run a thin knife each muffin and lift out onto a rack. Sprinkle with the remaining dill while still warm.
8. 8Eat two muffins per serving hot, or cool completely and refrigerate in an airtight container up to 4 days. Reheat 30–45 seconds in the microwave for a lightning-fast protein breakfast.