Mediterranean Egg Muffins

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 & SpinachMinty 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.

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

Mediterranean Egg Muffins

Healthy Mediterranean Egg Muffins with feta cheese, fresh herbs, and spinach are a tasty, nutritious way to change up your morning routine!
5 from 8 votes

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
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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22 Comments

  1. 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!

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

  2. 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

  3. 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!!

  4. 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!

    1. 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!

  5. 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.

    1. 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!

  6. 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!

  7. 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.