Mediterranean Egg Bites (Gluten-Free and Dairy-Free)
Today, I’m sharing a gluten-free and dairy-free Mediterranean egg bites recipe. These make a fantastic high-protein meal prep option!
Hey there! How’s your week going? I hope it’s been great so far! Mine’s been busy as usual, but I’m looking forward to some weekend fun with the crew.
I’m so excited to share this recipe that my family has been loving lately: Mediterranean Egg Bites. I made a batch as part of my meal prep, and they’ve been perfect for quick breakfasts and lunches. (They’re also great in Siete almond flour tortillas!) Plus, they freeze beautifully, and even the kids love them.
(I’d like to say Maisey didn’t try any of them, but she may have snuck one or four. )
When I have a high-protein and savory breakfast, I feel more satisfied in the morning and don’t crave sweets or sugar as much throughout the day. It’s a great way to promote metabolic flexibility. You can enjoy these egg bites first and then have fruit or oatmeal as part of a full breakfast.
Ingredients:
- 3 cloves of garlic, minced
- 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 tin
Instructions:
- Step 1: Preheat the oven to 350°F and grease a standard 12-cup muffin tin with avocado oil.
- Step 2: In a large bowl, whisk the eggs and then gently mix in the remaining ingredients.
- Step 3: Evenly distribute the mixture into the muffin cups. Bake for 20 minutes or until golden brown and set.
- Step 4: Let the egg bites cool completely before serving to prevent them from sticking to the muffin tin.
Freezing Tips:
- Allow the egg bites to cool completely before freezing. Once cooled, gently remove them from the muffin tin and store in a resealable bag.
- To reheat, place them on a microwave-safe plate and heat for about 20 seconds.
Customization Ideas:
- This recipe is super flexible! Feel free to add ingredients like basil, mushrooms, broccoli, bell peppers, or anything else you love. Just keep the additional ingredients to about 2/3 cup to maintain the right egg-to-filling ratio.
- If you don’t have vegan Parmesan, try using 1/3 cup of Feta cheese. (I’ve used Violife Feta before, but it can make the bites a bit watery.)
Pro Tip: You can use muffin tin liners, but I’ve found they can make the egg bites a bit uneven. The best method is to grease the muffin tin well and let the bites cool before serving.
Give this recipe a try—it’s a total crowd-pleaser!
xoxo, Gina
More of my favorite meal prep breakfast ideas:
Original Breakfast Cookies! The girls and I had them last week for breakfast, and they were a huge hit. (Anything with chocolate is a win for us.)
