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

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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. 🙂

Mediterranean egg bites (gluten-free and dairy-free) 1

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.

Mediterranean egg bites (gluten-free and dairy-free) 2

(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) 3

 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 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 microwave for about 20 seconds.

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)

Mediterranean egg bites (gluten-free and dairy-free) 4


Mediterranean egg bites (gluten-free and dairy-free) 5
Print Recipe

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

  • Author: Gina Harney // The Fitnessista

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 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.

Did you make this recipe?

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Mediterranean egg bites (gluten-free and dairy-free) 6

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

The post Mediterranean egg bites (gluten-free and dairy-free) appeared first on The Fitnessista.

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