Mediterranean Cottage Cheese Egg Bites

👩🏻‍🍳 Tamara Talks – About the Mediterranean “Diet”

Mediterranean flavors make me happy.  😀 I grew up in sunny Southern California (known for its Mediterranean climate), and the variety of local produce meant we cooked a lot of Mediterranean-style food. We typically had a vegetable and herb garden, which made it even more appealing…

The beauty of a recipe like this one is that it’s more of a template than a “recipe.” I’ve tried to provide ideas for making it your own in the Ingredients and Variations sections below…

The Mediterranean Flavor Profile and Mediterranean “Diet”

First, the Mediterranean Diet isn’t really a “diet,” it’s more of a mindset. There really is no “standard” Mediterranean cuisine, but it is a term most people understand. Loosely defined, Mediterranean cuisine includes the cuisines of countries that border the Mediterranean Sea. The diet tends to be very healthy; the benefits of olive oil, garlic, tomatoes, lean proteins (fish, shellfish, chicken, rabbit), legumes, whole grains, red wine, are widely accepted.  Fresh vegetables and fruits are important, and should be consumed throughout the day…

Some of the “Mediterranean” items you will always find in my pantry: Good olive oil, garlic, good diced tomatoes (such as Pomi), capers, anchovies, artichoke hearts, tomato paste, arborio rice, couscous, several types of pasta, orzo, tomato paste, and sun-dried tomatoes, chickpeas, lentils, and cannelini beans. In my refrigerator, you will find at least one aged, hard cheese (romano, parmesan, asiago), prosciutto or pancetta, homemade or commercial pesto (depending on season). Fresh items would include spinach, tomatoes, lemons, and fresh herbs like mint, dill, basil, oregano, parsley, and rosemary.

My Mediterranean Fish with White Beans, Minty Citrus Gremolata with Grilled Salmon,  Mediterranean Blood Orange Chicken, and Mediterranean Fish and Lemony Orzo are examples of dishes we enjoy regularly. For more on following the Mediterranean “Diet,” see 8 Ways to Follow the Mediterranean Diet for Better Health from Eating Well (one of my favorite online magazines).

📋 Ingredients Notes

Here is a quick look at the ingredients in the recipe – it’s handy to use at the grocery store or as a summary of what you need. Skip to the recipe for quantities.

• eggs
• spinach – I am not a fan of frozen spinach, so I rough chop 4 cups of baby spinach, and sautée it in a drizzle of olive oil with a teaspoon of minced garlic just until it wilts. I then season with salt and pepper, and set aside. You could also use about 3/4 cup of thawed, squeezed, and chopped frozen spinach.
• cottage cheese – I use 4% lowfat cottage cheese because I like the flavor better than 2% or nonfat. I’d probably like full fat cottage cheese even better.🤣 You can use whatever you like!
• chickpeas – I like the texture of the chickpeas, and they’re so nutritious. I always have a can in my pantry which we use in salads and meal prep. Give it a try!
• fresh herbs – On photo day, I had beautiful oregano and dill. Other great options include thyme, mint, and parsley. I’ve even been known to use fennel fronds!
• feta cheese – Feta brings a little Greek flavor to this recipe – especially with the spinach and sun-dried tomatoes. You can mix it up a bit with goat cheese, mozzarella, Spanish manchego, or even bleu cheese (a personal favorite).
• sun-dried tomatoes – Roasted red peppers or piquillo peppers are awesome as well. Pat dry with paper towels.
• red chile pepper – I keep calabrian peppers on hand – both whole and crushed. We like a little bit of heat, and they’re definitely Mediterranean. If you don’t want to buy these peppers, you can finely mince a Fresno chile (if you like heat), or use a little crushed red pepper. If you prefer to avoid any heat, you can chop up a red bell pepper, or roasted red pepper.

💡 Tips

After cooling for a couple of minutes (they will continue to cook from residual heat), remove the egg bites from the muffin pan. The cooler they get, the more difficult they are to remove from the pan.

Baking time: The baking time will vary depending on your oven. Bake until the tops are slightly golden brown and the center is set. I use the “convection bake” setting on my oven at 375℉. The oven adjusts to 350, and it requires about 20% less time. My egg bites were done in 17 minutes.

My Mediterranean egg bites are great for meal prep. You can refrigerate or freeze any leftovers in an airtight container. Bring to room temperature, or reheat in the microwave for a quick breakfast or lunch on the go.

We love savory breakfasts at Andersen casa, and having these yummy Mediterranean egg bites on hand for busy mornings is always a blessing! I hope you’ll get creative, and find a combination that becomes a favorite!