Greek Egg Muffins

February 17, 2017 by Lauren Renlund MPH RD

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 easy and 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-free milk, 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 simple and 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.