Greek-Style Egg Muffins
Portable egg muffins loaded with feta, spinach, sun-dried tomatoes, and kalamata olives, like a Greek omelet you can grab and go.
These are the ultimate grab-and-go protein snack. Make a batch of 12 on Sunday, keep them in the fridge, and grab 3 whenever you need a quick protein hit. They reheat in 30 seconds in the microwave and taste like a Greek omelet in portable form. Each serving of 3 gives you about 20g of protein, mostly from the eggs and feta. No cooking required during the week, no dishes, no excuses about not having time to eat something with actual protein in it.
The Greek flavor profile here is what keeps me making these instead of plain egg muffins. The feta gets slightly melty and salty throughout, the spinach wilts down to almost nothing so you barely notice it but you're still getting your greens, the sun-dried tomatoes add this concentrated burst of sweetness, and the kalamata olives give you that briny punch. A little oregano ties it all together. It's a legitimately good-tasting snack, not one of those "eat it because it's healthy" situations.
The key to good egg muffins is not overfilling the tin. Fill each cup about three-quarters full. They puff up in the oven and then settle back down as they cool. Grease the tin well with olive oil or use silicone muffin liners, because egg sticks to everything. I've also learned to let them cool in the tin for a few minutes before popping them out. They hold up well in the fridge for 4-5 days, and you can even freeze them for up to a month. Throw three in a ziplock bag, toss it in your gym bag, and you've got a post-workout snack ready whenever you need it.
The Protein Upgrade
Standard egg muffins with just eggs deliver about 12-13g protein per 3-muffin serving. We added a generous amount of crumbled feta cheese throughout the batter, boosting each serving to 20g protein while adding the salty, tangy flavor that makes these taste like a real Greek omelet.
Greek-Style Egg Muffins
Ingredients
- 10 large eggs 15g protein
- 4 oz feta cheese (crumbled) 6g protein
- 2 cups fresh spinach (roughly chopped)
- ¼ cup sun-dried tomatoes (chopped)
- ¼ cup kalamata olives (chopped)
- 1 tsp dried oregano
- ½ tsp black pepper
- 1 tbsp olive oil (for greasing the muffin tin)
Instructions
- Preheat oven to 375°F. Generously grease a 12-cup muffin tin with olive oil, making sure to coat the sides well.
- Crack all 10 eggs into a large bowl and whisk until well combined. Season with oregano and black pepper. Don't add extra salt, the feta and olives bring plenty.
- Fold in the crumbled feta, chopped spinach, sun-dried tomatoes, and kalamata olives. Stir until everything is evenly distributed.
- Pour the egg mixture evenly into the 12 muffin cups, filling each about three-quarters full.
- Bake for 18-20 minutes until the muffins are puffed up and set in the center. A toothpick inserted in the middle should come out clean.
- Let the muffins cool in the tin for 3-4 minutes before carefully running a butter knife around the edges and removing them.
- Serve warm or let cool completely and store in an airtight container in the fridge for up to 5 days. Reheat in the microwave for 30 seconds.
Boost Your Protein
- Add 2 tbsp of hemp hearts to the egg mixture for an extra 3g protein per serving.
- Use 12 eggs instead of 10 for an extra 3g protein per serving.
- Pair with a handful of almonds for an extra 6g protein as a snack combo.
Ingredient Substitutions
- No feta? Use goat cheese or shredded mozzarella.
- Swap spinach for chopped kale or arugula.
- No kalamata olives? Use capers or green olives.
- No sun-dried tomatoes? Use roasted red peppers.