Mediterranean Egg Muffins

egg cup 5.jpg

Looking to meal prep breakfast for the week? I’ve got you covered! Egg muffins are incredibly EASY to make and are full of protein to help keep you full until lunch. I made these Egg muffins with low FODMAP friendly ingredients for my IBS sufferers out there, but feel free to try different veggies and seasonings.

So, how do you make them? I’ll give you the directions for the Mediterranean version down below, but to make your own follow these 4 steps.

  1. Grab your eggs. You’ll need 1 cup of egg whites and 4-5 large whole eggs

  2. Choose your veggies. I LOVE baby spinach and roasted red peppers (two low FODMAP options!) but you could use tomatoes, mushrooms, onions, etc.

  3. Choose your seasonings. I put dried thyme on just about everything, but really any fresh or dried herb would work. Feta cheese is considered a “hard, aged cheese” which makes it low FODMAP friendly. If you’re living the dairy free life, omit cheese and add extra veggies or try sausage, bacon, etc.

  4. Bake in muffin tin for 15-20 minutes and voila!


Table of Contents

  • 1 cup of egg whites

  • 4-5 large whole eggs

  • 2 cups chopped up spinach

  • 1 jar of roasted red peppers, liquid drained and peppers chopped

  • 3/4 cup feta cheese

  • dried thyme


  • Preheat oven to 425F degrees. Spray muffin tin with olive oil.

  • Add egg whites and whole eggs to mixing bowl. Whisk until combined.

  • Add roasted red peppers to egg mixture, Whisk again. Set aside.

  • Add chopped spinach to individual muffin cups, about 1-2 tbsp each (can also combine with egg mixture, I just like to make sure each cup will have a good amount of greens!)

  • Pour egg mixture into each muffin cup. It ends up being about 1/4 cup.

  • Sprinkle 1 Tbsp feta cheese onto the top of each cup. Shake dried thyme on top of each cup (to taste).

  • Bake in oven for 15-20 minutes. Keeps in refrigerator for up to 5 days.

I typically eat two of these muffins at a time and like to add a little hot sauce on top, but you might be good with one egg muffin and a slice of sourdough toast (low FODMAP and gut friendly)! Happy Sunday!

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