Mediterranean egg bites (gluten-free and dairy-free)

Sharing a dairy-free and gluten-free recipe for Mediterranean egg bites. Try this as a high-protein meal prep option!

Hey hey! How’s the week going? I hope you’re having a great one so far! It’s been busy as usual – lots of amazing discovery calls for our new nutrition program – but I’m looking forward to some weekend fun with the crew. 🙂 

For today’s post, I’m so excited to share a recipe that we’ve all been enjoying lately: Mediterranean egg bites. I made a batch as part of meal prep and they made amazing quick breakfast and lunchtime staples. (I also love them in a Siete almond flour tortilla!) In addition, they freeze beautifully and the kids loved them, too.

(I would be happy to say that Maisey didn’t try any of these, but she might have stolen one or four from the countertop.) 

When I have a savory and protein-packed breakfast, I feel more satisfied throughout the morning and don’t feel like I crave sweets or sugar as much throughout the day. In fact, this is a great meal idea for metabolic flexibility. And you could just enjoy the egg bites first before heading into fruit or oatmeal as a full breakfast. 

 Mediterranean egg bites (gluten-free and dairy-free)

Ingredients:

– 3 cloves of minced garlic

– 1/2 sweet onion, chopped

– 2 handfuls of fresh spinach

– 6 whole eggs

– 1/4 cup almond milk

– 1/4 cup gluten-free all purpose baking flour

– 1/2 teaspoon baking powder

– 1/2 teaspoon garlic powder

– 1/3 cup sun-dried tomatoes, chopped

– 1/3 cup kalamata olives

– 1/3 cup grated vegan parmesan (I LOVE Violife) 

– Avocado oil for greasing the muffin tins

Instructions:

Step 1:

Preheat the oven to 350 and then grease a 12 standard muffin tin with avocado oil. 

Step 2:

In a large bowl, whisk the eggs and then gently stir in the remaining ingredients.

Step 3:

Evenly distribute the mix into the 12 muffin spots in the pan. Bake for 20 minutes or until golden brown and set.

Step 4:

Cool completely before serving, otherwise they get stuck in the muffin tin. 

Tips for freezing egg muffins:

– Make sure to let them cool completely before freezing. Once they reach room temperature, gently remove from the muffin tin and place into a resealable Ziploc bag before freezing.

– To reheat, just pop them onto a glass plate and then microwave for about 20 seconds.

How to customize egg bites:

– This recipe is super flexible and so easy to customize depending on your family’s preferences. 

– Then feel free to add in basil, mushrooms, broccoli, bell peppers, or anything you like! Just made sure that you have 2/3 cup add-in ingredients – otherwise the egg to add-in ratio will be off. 

– If you don’t have parmesan and want to use another cheese, try adding in 1/3 cup feta. I didn’t use the Violife feta to this recipe before it tends to get a little watery when it bakes.

Another tip:

You CAN use muffin tin liners but I find that with egg bites, it tends to make them a little soggy. The best method I’ve tried is to use a greased muffin tin and let them cool before serving. 

So here’s the full recipe if you’d like to give them a whirl!

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xoxo

Gina

More of my favorite prep-ahead breakfast options:

 The original breakfast cookie! The girls and I had these for weekday breakfasts last week and they were a huge hit. (I mean, anything is a hit when it has a chocolate chip smiley face.)

Make-ahead breakfast burritos

Sweet potato, turkey bacon, and goat cheese casserole

Pumpkin oatmeal bake

20 healthy on-the-go breakfasts