This post may contain affiliate links. Please read our disclosure policy.

Mediterranean Egg White Breakfast Cups Recipe – quick and very easy to prepare, these cups make the perfect breakfast. You can make these Mediterranean Egg White Breakfast Cups in advance, they are great for meal planning. Low carb, gluten free and loaded with veggies.

Mediterranean Egg White Breakfast Cups Recipe

 Happy Monday!

Breakfast time, again here on the blog!

What shall I make? It needs to be easy.

Minimal prep work and just one pan (muffin tin) to wash.

I have to use whatever ingredients I have available, because there is no time to go shopping.

Sounds familiar? Well, that’s how I feel lately.

I enjoy making egg white breakfast cups with all sorts of different ingredients.

They are so easy to prepare, the perfect size and ready in less 30 minutes.

Mediterranean Egg White Breakfast Cups Recipe

Love meals prepared in advance and this Mediterranean Egg White Breakfast Cups Recipe is the perfect example.

Mediterranean Egg White Breakfast Cups Recipe

These Mediterranean Egg White Breakfast Cups could be made ahead of time and refrigerated for up to a week.

So convenient, then when ready to consume, you can just reheat them, or if you are like me – just eat them cold (no time!).

I used roasted red peppers (from a jar), green olives (black or Kalamata could be substituted), green onions, spinach and feta. The combination of ingredients is one of my favorites and you know that.

Mediterranean Egg White Breakfast Cups Recipe

I could have added sautéed mushrooms, but I felt that there are already too many ingredients in these mini breakfast cups. Feel free to add mushrooms, if you’d like.

I eat eggs pretty much every day. Most of the time for breakfast, but also for lunch and dinner. There are so many things you can cook with eggs.

Mediterranean Egg White Breakfast Cups Recipe

I’m so tired lately. I’ve been sick. Too busy! I had to cancel travel plans. I even had my first root canal. Can you believe it? I’ve always tried to take care of my teeth, but unfortunately this happened. But I need a break from all that has happened to me lately! This month (February) has been terrible for me.

Thankfully I’m doing ok now and I’m in an “active mode”. I’ve started to work out, go for long  strolls with my son and make nutritious meals like these Mediterranean Egg White Breakfast Cups.

Have a great week!

Want to save this recipe?
Just enter your email and get it sent to your inbox! Plus you'll get new recipes from us every week!
Please enable JavaScript in your browser to complete this form.
Mediterranean Egg White Breakfast Cups Recipe
5 from 1 vote


Mediterranean Egg White Breakfast Cups Recipe - quick and very easy to prepare, these cups make the perfect breakfast. You can make them in advance, they are great for meal planning. Low carb, gluten free and loaded with veggies.
Prep: 5 minutes
Cook: 25 minutes
Total: 30 minutes
Servings: 12


  • 2 cups liquid egg whites
  • 2 cups baby spinach, , chopped
  • 2 medium roasted red peppers, , chopped
  • 12 green olives, , pitted and chopped
  • 1/4 cup feta cheese crumbles
  • 2 green onions, , chopped
  • salt to taste, (I did not use any, because feta cheese is pretty salty)
  • cooking spray


  • Preheat oven to 350 F (175 C). Generously spray a 12-cup muffin tin with cooking spray.
  • Fill each muffin tin with spinach, red pepper and olives (divide evenly).
  • (At this point you can add some salt to the egg whites).
  • Pour egg whites, filling cups almost to the top.
  • Add crumbled feta cheese and green onions.
  • Bake for 25-30 minutes, until risen and golden on top.
  • Let them cool for 5 minutes, then remove from the muffin tin (can use a knife to loosen them).
  • Serve or refrigerate for up to 1 week.


Calories: 37kcal, Carbohydrates: 1g, Protein: 4g, Fat: 1g, Cholesterol: 2mg, Sodium: 259mg, Potassium: 42mg, Vitamin A: 875IU, Vitamin C: 4.6mg, Calcium: 26mg, Iron: 0.8mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Tried this recipe?Mention @cookinglsl or tag #cookinglsl!



You May Also Like:

Muffin Tin Baked Chicken Quinoa Taco Cups




Easy Ham, Mushroom, Zucchini And Spinach Frittata



Spinach Mushroom Quinoa Breakfast Bowl Recipe



Muffin Tin Potato And Bacon Cups Recipe



You May Also Like:

Hi! I'm Mira.

I share simple, mostly low-carb and Keto recipes, that don't take a lot of time to make and use mostly seasonal, easy to find ingredients. I'm a supporter of healthy eating, but you'll also find some indulgent treats too.

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. I love easy breakfasts with whatever is in my fridge, too! These cups are so cute, Mira! I’ve never tried an egg white version before, so I’m loving these! How fun and delicious for a quick breakfast!

  2. This looks so good and delicious – I love eggs for breakfast! Can’t wait to try them 🙂

  3. I eat egg whites every single morning for breakfast, so I am ALWAYS looking for a way to shake things up! And these muffins look absolutely PERFECT, Mira!!! LOVE the Mediterranean flavors and ingredients!!! Totally making these this week!! Pinned! Cheers! <3

  4. I make egg cups often, and I love the Mediterranean spin you added to these! Make-ahead breakfasts are the best and I need to try these!

  5. Thank you for the nice article and great recipe. It worked like a charm and gave me a good idea for how to use some leftover egg whites.