Mediterranean egg bites (gluten-free and dairy-free)
February 03, 2022 at 11:15AM
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 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 love them in a Siete almond flour tortilla!) They freeze beautifully and the kids loved them, too.
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(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. 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
– ½ sweet onion, chopped
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– 2 handfuls of fresh spinach
– 6 whole eggs
– ¼ cup almond milk
– ¼ cup gluten-free all purpose baking flour
– ½ teaspoon baking powder
– ½ 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 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.
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Anya Hindmarch - I AM A PLASTIC BAGStep 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 microwave for about 20 seconds.
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How to customize egg bites:
– This recipe is super flexible and easy to customize depending on your family’s preferences.
– Feel free to add in basil, mushrooms, broccoli, bell peppers, 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.
Here’s the full recipe if you’d like to give them a whirl!
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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!
Ingredients
– 3 cloves of minced garlic
– ½ sweet onion, chopped
– 2 handfuls of fresh spinach
– 6 whole eggs
– ¼ cup almond milk
– ¼ cup gluten-free all purpose baking flour
– ½ teaspoon baking powder
– ½ 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 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.
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.)
Sweet potato, turkey bacon, and goat cheese casserole
20 healthy on-the-go breakfasts
The post Mediterranean egg bites (gluten-free and dairy-free) appeared first on The Fitnessista.
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Author Fitnessista | citywomen.co
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