These Mediterranean Egg Cups are bright, flavorful, and perfect for meal prep or grab-and-go mornings. Sautéed spinach, onions, tomatoes, and garlic create a savory base, while the feta adds a creamy, salty finish that pairs beautifully with the seasoned eggs. They bake into soft, protein-rich bites that hold up well in the fridge and reheat easily, making them a simple and satisfying breakfast you can enjoy all week long.
Diabetic-friendly simply means this recipe is lower in sugar and made with simple ingredients that support steady energy. As always, check that the ingredients and nutrition profile align with your personal dietary needs.
Mediterranean Egg Cups
Ingredients
- 10 large eggs
- 1 teaspoon Greek seasoning
- 1 tablespoon olive oil
- ½ medium onion chopped
- 3 cups spinach
- 1 cup cherry tomatoes halved
- 3 ounces crumbled feta cheese
- 1 teaspoon minced garlic
- Salt and pepper to taste
Instructions
- Preheat your oven to 350°F (177°C).
- In a large bowl, whisk the eggs with the Greek seasoning, salt, and pepper until light and airy.
- Heat the olive oil in a skillet over medium heat. Add the chopped onion and cook until softened.
- Stir in the spinach and cook until it wilts down.
- Add the cherry tomatoes and garlic, sautéing for about a minute until fragrant.
- Coat a muffin tin with nonstick spray and divide the vegetable mixture evenly among the cups.
- Pour the egg mixture over the vegetables, filling each cup halfway to two-thirds full.
- Sprinkle crumbled feta onto the top of each cup.
- Bake for 30 minutes, or until the egg cups are set and fully cooked.
- Let them rest for 5 minutes before serving.
Nutrition
Nutritional Disclaimer: Please note that the nutritional information in this content is provided as a guideline only and should not replace professional medical advice. Consult with a healthcare professional to ensure that any dietary changes or nutritional guidelines are appropriate for your personal health needs.