The Lifeful Heart 

3 Egg Muffins Mediterranean-ish Recipes

Paleo-friendly, Keto, and gluten-free, fresh flavored egg muffins

Egg muffins are a healthy, low-carb, easy breakfast or snack that allows you to mix and match your favorite vegetables, meats, and herbs creating delicious personalized combos. The better part being that these little egg muffins can easily be stored away and reheated in an instant.

Here I share just some of my favorite Mediterranean-ish flavors: 1) Arugula, Cherry Tomato, and Spring Onion; 2) Brocolli, Tuna and Red Onion, and 3) Cucumber and Cherry Tomatoes. Feel free to adapt (or even upgrade) them to your own taste!


  • 5 - 6 Eggs (preferably organic)

  • Oregano

  • Salt and Pepper

Arugula, Cherry Tomato, and Spring Onion

  • 1/2 -1 Cups of Arugula

  • 1 Spring Onion (chopped)

  • 6 Cherry Tomatoes

Brocolli, Tuna and Red Onion

  • 2 Broccoli medium florets (previously saute or boiled

  • 1 - 2 tbsp of Tuna

  • 1 - 2 tbsp of Red Onion

Cucumber and Cherry Tomatoes

  • 6 Cherry Tomatoes

  • Cucumber (around 5-6 cm)


  1. Preheat the oven to 180ºC (around 350 degrees Fahrenheit).

  2. Whisk up a bowl of 5 to 6 eggs and season with oregano, salt, and pepper. (Here I made 6 muffins but if you want more the general rule is each muffins requires 1 egg to make.)

  3. Fill the muffin tray with the respective veggies and proteins. 

  4. Pour the whisked egg mixture into each muffin until it reaches about 90% full.

  5. Bake them for about 20-25 minutes.

  6. Let the muffins cool first, and then run a knife along the outer edges to remove each muffin carefully.

Storage and reheat

These muffins can be stored in the fridge for up to three days, or in the freezer for up to three months. Just make sure to place them in sealed containers or freezer-safe bags to keep them fresh.

To reheat them, simply put them in the microwave for either 30 seconds for refrigerated egg muffins or 1-2 minutes for frozen egg muffins.


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