Veggie Egg Muffins with Goat Cheese. Delicious, grab-and-go, freezer friendly meal! Mini omelets in a muffin shape! I get excited about things…


Mediterranean Egg Muffins

Course: Appetizers and Snacks, Breakfast
Keyword: Budget-friendly, Easy, High protein, Kid-friendly, Make ahead, Meal prep, Quick
Cooking Method: Oven
Condition: Diabetes, Gluten Free, Low Sodium, Nut Free, Vegetarian
Servings: 6 muffins


  • 6 egg
  • 1/4 cup milk
  • 1/2 cup spinach
  • 1/2 cup tomato diced
  • 1/2 cup onion finely diced
  • 1/2 cup bell pepper diced
  • 4 oz goat cheese crumbled
  • cooking spray


  • Preheat oven to 350°F. Spray 6 wells of a nonstick muffin tin with cooking spray. Set aside.
  • Whisk the eggs and milk in a bowl. Divide the spinach, tomatoes, onion, and red bell pepper among the 6 wells. Pour egg mixture over the 6 wells. Top with crumbled goat cheese.
  • Bake or 20 minutes, or until set. Remove from oven. Let cool before removing. Store in airtight container for up to 5 days in the refrigerator. Egg muffins can also be frozen.


Carbohydrates: 3g | Protein: 10g | Fat: 9g | Sodium: 140mg | Potassium: 163mg | Fiber: 1g

If you loved our goat cheese frittata with mushrooms, you will love these Veggie Egg Muffins even more (and if you haven’t tried our frittata, you know what is next on your list of recipes to make)! With all of our goat cheese recipes, we wanted to take a minute to look at the health benefits of goat cheese compared to cow cheese. If you happen to be lactose intolerant, goat cheese may absolutely offer a better option for you as it tends to be lower in lactose than some of the other cheeses used in baking, such as ricotta cheese.

First of all, how is goat cheese made so that the flavor is so unique? Well, goat cheese has a higher concentration of fatty acids with a lower amount of milk protein – these two elements combined create the tangy flavor with a smooth, creamy texture. This method of creation also explains why goat cheese tends to be crumbly, rather than stretchy like melted mozzarella. This difference doesn’t make goat cheese out to be better or worse than cow cheese, it just changes the flavor and texture of the end product.

Goat cheese is still an excellent source of calcium, phosphorus, and vitamin D, which helps to prevent osteoporosis and fragile teeth/bones as we age. Calcium is also essential to keeping our heart pumping properly as it works with minerals like potassium to balance out other minerals like sodium. In this way, the calcium from cheese can actually help to reduce hypertension by lowering high blood pressure caused by excess intake of sodium. Cheese is high in protein as well as vitamin B12, a vitamin which is deficient in a high percentage of the American population and can lead to chronic fatigue, weakness, and even depression.

An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.