Jump to Recipe Print Recipe
I’m a big fan of eggs. There are so many delicious ways to cook them, and they are super nutritious. When I’m home at lunch time I often made scrambled eggs, but for days I’m at the office I have to pack a lunch. That’s where this recipe comes in! For years, these Low FODMAP Greek Egg Muffins have been one of my favourite workday lunches. They can be batch cooked ahead of time, and taste great hot or cold so you don’t even need a microwave. Plus, they are nutritious and will give you plenty of energy to make it through the rest of your workday.
I’m not saying you have to eat these egg muffins for lunch. They also make a tasty breakfast. For some reason, my family often makes eggs for lunches or dinners, but rarely for breakfast. It wasn’t until I went to university that I found out that a lot of my friends saw eggs as more of a breakfast food. So weird!
These egg muffins are super convenient for throwing in your lunch bag in the mornings before work. Add in a piece of fruit, like a banana or orange, and you have a pretty balanced meal. It makes eating healthy easyand reduces the temptation to grab a lunch from Tim Hortons (or any other fast food joint).
This recipe was originally inspired by Alexis’ mini crustless quiches recipe. I have been reading Alexis’ blog Hummusapien for years, and have made many of her vegetarian and vegan recipes. Her recipes aren’t low FODMAP, but many can be modified.
Over the years I have made these greek egg muffins so many times they have become quite different from the original recipe. And of course, they are now low FODMAP and safe for the elimination phase of the diet.
So far I have only made these with lactose-freemilk, but I’m confident they would still taste good with almond milk or soy milk (made with soy protein, not soy beans). The flavour of the egg and oregano would likely mask any flavour from the milk, unless perhaps if you had a chocolate flavoured milk. Just to clarify, please don’t use chocolate milk. Ick!
I really don’t like olives, so I didn’t add them into this recipe, despite it being greek flavoured. If you enjoy olives, feel free to toss some in.
It’s also so easy to sub out any of the veggies or cheese you don’t like. Not a fan of feta? Throw in some shredded mozzarella cheese instead. Tomatoes make you say ick? Chop up another bell pepper or mix in some spinach.
This recipe is so simpleand can be prepared and popped into the oven in five minutes. The trickiest part of this recipe is stopping the egg from sticking to the muffin pan. You can use muffin wrappers/liners, or make sure to really grease the pan. I’ve found that when quinoa is added to this recipe, it tends to sink to the bottom and stick to the pan. The quinoa tastes great in this recipe so I still add it in,and just grease the pan super well.
You also want to make sure you wash the pan right away, or the egg will really stick and make it tough to clean. No one wants that.
These egg muffins will last in your fridge for up to 4 days. Or, you can pop them into your freezer and they will last for up to 3 months. This is really convenient because it makes it so easy to make a big batch and grab them for a quick lunch or breakfast.
Greek isn’t the only flavour I use for my egg muffins, but it’s one of my favourites. I’m sure in the future I’ll post some more flavour combinations for you to try! If you have any ideas for good combinations post them in the comments below so I can read them.
Greek Egg Muffins
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 25 minutes mins
Total Time 30 minutes mins
Course Lunch
Servings 12 egg muffins
Ingredients
- 6 eggs
- 1/3 cup lactose-free milk or other low FODMAP milk
- 2 tsp dried oregano
- 1/8 tsp salt
- 1/4 tsp pepper or more
- 1/2 cup quinoa cooked (optional)
- 3/4 cup feta cheese
- 1 medium tomato
- 1 small bell pepper any colour
Instructions
Pre-heat oven to 350 degrees. Grease a muffin tin well with cooking spray or oil, or use muffin liners.
Whisk together the eggs and milk. Mix in the oregano, salt and pepper.
Chop the tomato and bell pepper. Discard/compost the watery part of the tomatoes with the seeds. Crumble the feta into small pieces. Divide the tomato, pepper and feta (and quinoa if using) evenly in the muffin tin. Pour the egg mixture over the veggies and cheese.
Bake for 25-30 minutes, until lightly browned on the tops. Remove from oven and let cool for 10 minutes, then remove the egg muffins from the tin.
Store in the fridge for up to 4 days, or the freezer for up to 3 months.
Notes
- If you don't use muffin liners, I recommend washing the pan right after removing the egg muffins. The egg can really stick to the pan.
- Mixing in quinoa is a great way to add in a healthy grain, but I find it also makes the egg muffins a bit crumbly and messier to eat. I think it's worth the mess.
- I didn't add in olives simply because I do not care for them. If you love olives, toss some in!
- I recommend not using the watery part of the tomatoes (the inside part with the seeds). If used, they add a lot of extra liquid and can make the muffins too watery.
Tried this recipe?Give it a star rating!
I’m curious, do you eat eggs for breakfast, or lunch and dinner, or all three?
Related Posts
- Pizza Flavoured Frittata
- Greek Quinoa Salad