{"id":119985,"date":"2025-03-20T09:15:16","date_gmt":"2025-03-20T10:15:16","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=119985"},"modified":"2025-03-24T12:09:56","modified_gmt":"2025-03-24T12:09:56","slug":"mediterranean-egg-bites-gluten-free-and-dairy-free","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/mediterranean-egg-bites-gluten-free-and-dairy-free\/","title":{"rendered":"Mediterranean egg bites (gluten-free and dairy-free)"},"content":{"rendered":"

Today I’m sharing a dairy-free and gluten-free recipe for Mediterranean egg bites. Try this as a high-protein meal prep option!<\/em><\/p>\n

Hey hey! How\u2019s the week going? I hope you\u2019re having a great one so far! It\u2019s been busy as usual – but I\u2019m looking forward to some weekend fun with the crew. \ud83d\ude42<\/p>\n

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For today\u2019s post, I\u2019m so excited to share a recipe that we\u2019ve all been enjoying lately: Mediterranean egg bites. I made a batch as part of meal prep and they made amazing quick breakfast<\/a> and lunchtime<\/a> staples. (I also love them in a Siete almond flour tortilla!) In addition, they freeze beautifully and the kids love them, too.<\/p>\n

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(I would be happy to say that Maisey didn\u2019t try any of these, but she might have stolen one or four from the countertop.)<\/p>\n

When I have a savory and protein-packed breakfast, I feel more satisfied throughout the morning and don\u2019t feel like I crave sweets or sugar as much throughout the day. In fact, this is a great meal idea for metabolic flexibility.<\/a> And you could just enjoy the egg bites first before heading into fruit or oatmeal as a full breakfast.<\/p>\n

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\u00a0Mediterranean Egg Bites -Gluten-Free and Dairy-Free<\/h2>\n

Ingredients:<\/h3>\n

– 3 cloves of minced garlic<\/p>\n

– 1\/2 sweet onion, chopped<\/p>\n

– 2 handfuls of fresh spinach<\/p>\n

– 6 whole eggs<\/p>\n

– 1\/4 cup almond milk<\/p>\n

– 1\/4 cup gluten-free all-purpose baking flour<\/p>\n

– 1\/2 teaspoon baking powder<\/p>\n

– 1\/2 teaspoon garlic powder<\/p>\n

– 1\/3 cup sun-dried tomatoes, chopped<\/p>\n

– 1\/3 cup kalamata olives<\/p>\n

– 1\/3 cup grated vegan parmesan (I LOVE Violife)<\/p>\n

– Avocado oil for greasing the muffin tins<\/p>\n

Instructions:<\/h3>\n

Step 1:<\/h5>\n

Preheat the oven to 350 and then grease a 12-standard muffin tin with avocado oil.<\/p>\n

Step 2:<\/h5>\n

In a large bowl, whisk the eggs and then gently stir in the remaining ingredients.<\/p>\n

Step 3:<\/h5>\n

Evenly distribute the mix into the 12 muffin spots in the pan. Bake for 20 minutes or until golden brown and set.<\/p>\n

Step 4:<\/h5>\n

Cool completely before serving, otherwise they get stuck in the muffin tin.<\/p>\n

Tips for Freezing Egg Muffins<\/h3>\n

– Make sure to let them cool completely before freezing. Once they reach room temperature, gently remove them from the muffin tin and place into a resealable Ziploc bag before freezing.<\/p>\n

– To reheat, just pop them onto a glass plate and then microwave for about 20 seconds.<\/p>\n

How to Customize Egg Bites<\/h3>\n

– This recipe is super flexible and so easy to customize depending on your family\u2019s preferences.<\/p>\n

– Then feel free to add in basil, mushrooms, broccoli, bell peppers, or anything you like! Just make sure that you have 2\/3 cup add-in ingredients – otherwise, the egg-to-add-in ratio will be off.<\/p>\n

– If you don\u2019t have parmesan and want to use another cheese, try adding in 1\/3 cup feta. I didn\u2019t use the Violife feta in this recipe before it tends to get a little watery when it bakes.<\/p>\n

Another tip:<\/span><\/strong><\/p>\n

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\u2019ve tried is to use a greased muffin tin and let them cool before serving.<\/p>\n

So here\u2019s the full recipe if you\u2019d like to give them a whirl!<\/p>\n

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Mediterranean Egg Bites (gluten-free and dairy-free)<\/h2>\n
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No reviews<\/span><\/p>\n<\/p><\/div>\n

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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!<\/em><\/p>\n<\/p><\/div>\n

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