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    Home • Posts • Mediterranean Egg Muffins

    Mediterranean Egg Muffins

    Published: Mar 28, 2018 · Last Modified: Oct 22, 2018 by Beyond Mere Sustenance with 22 Comments· This post may contain affiliate links · This blog generates income via ads ·

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    Some mornings just call for a healthy grab n' go breakfast... These Mediterranean Rice and Chick Pea Mini-Frittatas with feta cheese, fresh herbs, and spinach get their "staying power" from leftover rice (white or brown) and coarsely chopped chick peas. Hot out of the oven, warmed up the next day, or even room temperature, they're a tasty, nutritious way to change up your morning routine! Gluten Free | Vegetarian | Breakfast On the Go | Egg Breakfasts | Mediterranean Recipes

    Some mornings just call for a healthy grab n' go breakfast... These Mediterranean Egg Muffins with feta cheese, fresh herbs, and spinach get their "staying power" from leftover rice (white or brown) and coarsely chopped chick peas. Hot out of the oven, warmed up the next day, or even room temperature, they're a tasty, nutritious way to change up your morning routine!

    Healthy Mediterranean Rice and Chick Pea Mini-Frittatas - egg muffins on a copper platter with a lemon wedge and fresh herbs.

    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 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, chick peas, 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 tomatoes, lemons, and fresh herbs like mint, dill, basil, oregano, parsley, and rosemary.

    My Tuscan Fish With Cannelini Beans & Spinach, Minty Citrus Gremolata with Grilled Salmon,  Greek Zoodle Salad, 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).

    Healthy Mediterranean Rice and Chick Pea Mini-Frittatas - an egg muffin in my hand.

    What Makes Mediterranean Rice and Chick Pea Mini-Frittatas Mediterranean?

    Healthy Mediterranean Rice and Chick Pea Mini-Frittatas - ingredients read to prep and dry ingredients in muffin pan ready for egg mixture.

    These Mini-Frittatas remind me a bit of spanokopita. Along with the egg, rice, and coarsely chopped chick peas, they contain baby spinach (kale, arugula), fresh dill, oregano, and parsley, and of course, crumbled feta. The recipe makes 12 frittatas, so with just 2 mouths to feed, we have leftovers. They keep really well in the fridge, and taste great for breakfast (or lunch) the next day! Serve them warmed up, at room temperature, or even cold!

    This is a fabulous way to use leftover rice (either white or brown). You can use either rinsed and drained canned chick peas or cooked dried chick peas. The process for these yummy Mediterranean mini-frittatas goes like this: Prep the ingredients. This involves a rough chop on the chick peas and spinach, a mince on the herbs and scallions, and a small dice or crumble on the feta. Whisk the eggs with the non-dairy creamer or half n' half. Fill the muffin tins with the combined dry ingredients, pour the wet ingredients over top, then bake for 10-15 minutes until golden brown.

    📖 Recipe

    Healthy Mediterranean Rice and Chick Pea Mini-Fritattas - egg muffins stacked on a copper platter - feature image.

    Mediterranean Egg Muffins

    Tamara Andersen
    Healthy Mediterranean Egg Muffins with feta cheese, fresh herbs, and spinach are a tasty, nutritious way to change up your morning routine!
    Gluten Free
    Peanut Free
    5 from 8 votes
    Prevent your screen from going dark
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    Prep Time 10 minutes mins
    Cook Time 15 minutes mins
    Total Time 25 minutes mins
    Course Breakfast/Brunch
    Cuisine Greek/Mediterranean
    Servings 6 servings
    Calories 225 kcal

    Ingredients

    Dry Mixture

    • 1 ½ cups cooked rice - (see notes)
    • 1 cup chick peas - rinsed, drained, and coarsely chopped
    • 2 scallions - finely chopped
    • 1 ½ tablespoons fresh herbs - (see notes)
    • 2 cups fresh baby spinach - finely chopped
    • 3 ounces feta - grated
    • ½ teaspoon sea salt
    • several grinds pepper

    Wet Mixture

    • 9 large eggs
    • ½ cup non-dairy creamer or half n' half - (see notes)
    • ½ teaspoon sea salt
    • fresh ground pepper

    Instructions

    • Preheat oven to 375 degrees.
    • Combine all Dry Mixture ingredients in a large prep bowl.
    • In a separate bowl, whisk together Wet Mixture ingredients.
    • Spray (12) muffin pan with cooking spray.
    • Divide Dry Mixture evenly. Pour the egg mixture evenly.
    • Bake until golden brown. (About 12-15 minutes). Garnish as desired, and serve.

    Notes

    These mini-frittatas keep in the refrigerator for a few days, and they're great for breakfast or lunch the next day!
    This is a GREAT way to use leftover rice! Either white or brown is fine. No one will condemn you for using white 🙂 I have an herb garden with all of the herbs I love for this dish: dill, oregano, and parsley. You can add in or substitute thyme, basil, and rosemary. I use So Delicious Dairy-Free Unflavored Creamer, but you can use half n' half if you prefer. 

    Nutrition

    Serving: 2g | Calories: 225kcal | Carbohydrates: 20g | Protein: 15g | Fat: 11g

    NOTE: Macronutrients are an approximation only using unbranded ingredients and MyFitnessPal.com. Please do your own research with the products you’re using if you have a serious health issue or are following a specific diet.

    Did you make this recipe? Please leave a comment and/or star rating! Email us with any questions: tamara@beyondmeresustenance.com

    Disclaimer: I may receive monetary and/or product compensation in the process of developing recipes and bringing them to you. I will never promote a supplier or product I do not enthusiastically support! This helps to offset the costs of my blog. 🙂

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    Comments

    1. Julie says

      April 08, 2018 at 9:51 pm

      I love that there are chickpeas in this! We make egg muffins a lot as a great breakfast for my toddler before preschool and he LOVES chickpeas, so I know he'd be all over these, too!

      Reply
      • Tamara says

        April 13, 2018 at 9:54 am

        I knew I was "pushing the envelope" a bit when I decided to incorporate the chickpeas. I love the texture and nutrition they add!

        Reply
    2. Stacey says

      April 08, 2018 at 9:46 pm

      These sound and look amazing! I have never added chickpeas to mine before, I can't wait to try these! Thank you for sharing!

      Reply
      • Tamara says

        April 13, 2018 at 9:55 am

        Yes, adding chickpeas was one of those crazy ideas I had that worked out! Sometimes they don't 😉

        Reply
    3. Lois. O says

      April 08, 2018 at 9:00 pm

      This looks like such a delicious recipe. I wish I could try it but unfortunately I do not eat eggs. I know my brother will really enjoy it though since he eats eggs everyday

      Reply
      • Tamara says

        April 13, 2018 at 9:56 am

        Thanks for stopping by Lois!

        Reply
    4. Jennifer says

      April 08, 2018 at 7:24 pm

      These mini frittatas sound perfect to make on the weekend and then grab and go during the week for a quick breakfast! The flavors sound lovely and your description of the Mediterranean diet has me wishing I was back in Italy!!

      Reply
      • Tamara says

        April 13, 2018 at 9:57 am

        Exactly Jennifer! We make them on the weekend, and then have them for Monday and Tuesday as well!

        Reply
    5. Amanda Mason says

      April 08, 2018 at 1:57 pm

      These look SO amazing, so healthy and perfect for on the go! I'm so guilty of eating the same things over and over! I'm definately going to give these a try!

      Reply
      • Tamara says

        April 08, 2018 at 5:46 pm

        It is easy to get in a rut at breakfast time, but I've found switching things up motivates me to eat a better, more healthy breakfast! Thanks Amanda!

        Reply
    6. prasanna hede says

      April 08, 2018 at 10:08 am

      Your recipe is really amazing, I can actually have these for breakfast and lunch too. scallions get such amazing flavors with rice.

      Reply
      • Tamara says

        April 08, 2018 at 6:23 pm

        You're right, Prasanna! I think they're appropriate any time of day... and I agree on the rice-scallion flavor combo!

        Reply
    7. Claire says

      April 08, 2018 at 1:02 am

      Your post resonated with me as I always say I should have been born somewhere on the Mediterranean coast, so I just knew I had to make these.
      THEY ARE SO GOOD!!!
      Honestly the kids and I demolished them. Great recipe.

      Reply
      • Tamara says

        April 08, 2018 at 9:20 am

        I'm so happy you and your kids loved the mini-frittatas! And I don't often hear feedback after the fact, so it is much appreciated! You and I are like-minded in thinking we should have been born on the Mediterranean coast. I just adore the food and can't wait to plan a trip there!

        Reply
    8. Jordan says

      April 06, 2018 at 4:44 pm

      These look so perfect! Golden brown perfection. I love portable meals/snacks like this – so great for meal prepping.

      Reply
      • Tamara says

        April 13, 2018 at 9:59 am

        I've been trying to be more consistent with meal prepping for lunches especially... Thanks Jordan!

        Reply
    9. Paige says

      April 06, 2018 at 2:28 pm

      Looks really delicious and easy too. It's nice to find flavor variations for a frittata- I'll put this one on my list!

      Reply
      • Tamara says

        October 30, 2018 at 3:01 pm

        I agree! Frittatas are so versatile...

        Reply
    10. Kiki Johnson says

      April 06, 2018 at 11:09 am

      I love these! Cheap ingredients and easy to make - perfect for a brunch or even picnic! They would also make for a great snack for our upcoming road trip! Thanks for sharing this awesome recipe!

      Reply
      • Tamara says

        April 06, 2018 at 12:47 pm

        Thanks Kiki! Their portability would indeed make them perfect for a picnic or road trip...

        Reply
    11. Gloria says

      April 03, 2018 at 9:20 am

      This is the perfect grab and go breakfast. I would certainly eat these for dinner any night of the week. As for the Mediterranean diet....everything but anchovies happens here too.

      Reply
      • Tamara says

        April 04, 2018 at 9:09 am

        Haha! We love the anchovies!

        Reply

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