HOME   /   RECIPES
 

Mediterranean Egg Muffin Cups

Serves2
Prep Time5 min
cook Time 25 min
Time to Table30 min

Easy, light, and full of flavour, these tasty morsels feature the classic flavours of sun-dried tomato and basil with tuna in an easy-to-make egg muffin that’s so good, these will be your go-to weekday favourites.

Ingredients

EGG MUFFIN:
1 can (85g) CLOVER LEAF® Flaked Light Skipjack Tuna - Sundried Tomato & Basil
¼ cup Spinach, frozen
4 Eggs
¼ cup Red bell pepper, diced
1 tbsp Feta cheese
1 tsp Basil, chopped
¼ tsp Red pepper flakes
TOMATO BASIL SALAD:
1 ½ cup Grape tomatoes, sliced in half
2 tbsp Basil, chopped
¼ Avocado
2 tbsp Balsamic vinaigrette, low fat
OPTIONAL:
1 English muffin, toasted or bread of your choice

PREP INSTRUCTIONS

  1. Preheat oven to 350°F and line a 6-muffin cup tray with silicon baking cups.
  2. Defrost spinach and drain excess liquid by using a fine mesh strainer or squeezing it in a towel.
  3. Mix all egg cup ingredients together then evenly divide mixture into the muffin tray.
  4. Bake for 20-25 minutes until the tops of the egg cups are no longer jiggly.
  5. Meanwhile, stir together salad ingredients – tomato, basil, avocado and balsamic vinaigrette.
  6. Once cool enough to touch, remove eggs muffins from silicon cups and serve 3 per person along with half the tomato-basil salad. Add half a toasted English muffin, if you desire.

nutrition

  Amount
per serving
% Daily
Value
3 EGG MUFFINS:
Calories210
Fat12 g16%
Saturated Fats3.5 g
Trans Fat0 g
Saturated + Trans18%
Carbohydrate4 g
Fibre1 g4%
Sugars2 g2%
Protein21 g
Cholesterol345 mg
Sodium330 mg14%
Potassium225 mg5%
Calcium100 mg8%
Iron3 mg17%
TOMATO BASIL SALAD (HALF RECIPE):
Calories70
Fat4.5 g6%
Saturated Fats0.5 g
Trans0 g
Saturated +Trans3%
Carbohydrate16 g
Fibre3 g11%
Sugars2 g2%
Protein2 g
Cholesterol0 mg
Sodium210 mg9%
Potassium125 mg3%
Calcium10 mg1%
Iron0.3 mg2%

Get the latest news

This site uses cookies to provide you with a more responsive and personalized service. By using this site you agree to our use of cookies. Please read our Privacy Policy for more information on the cookies we use and how to delete or block them.