Mediterranean Muffins: A Versatile and Delicious Recipe

The Mediterranean diet is renowned for its numerous health benefits, often praised for promoting heart health, longevity, and overall well-being. This diet emphasises whole foods like fresh vegetables, fruits, lean proteins, healthy fats, and a variety of herbs and spices—all of which contribute to its anti-inflammatory and nutrient-rich profile. By incorporating these elements into your meals, you’re not just fueling your body with essential nutrients; you’re also embracing a lifestyle that’s associated with lower risks of chronic diseases, including heart disease, diabetes, and certain types of cancer. These Savoury Mediterranean Muffins capture the essence of this healthy eating approach, offering a delicious and convenient way to enjoy the benefits of the Mediterranean diet in a portable, easy-to-make format.

Are you looking for a delicious, protein-packed breakfast option that’s easy to make, perfect for meal prep, and bursting with Mediterranean flavours? Look no further than these Mediterranean Muffins! Combining savoury ground chicken sausage, fluffy eggs, and a mix of your favourite cheese and black olives, these muffins are not just a treat for your taste buds but also a great way to fuel your day.

Whether you're preparing a grab-and-go breakfast, a light lunch, or a satisfying snack, these muffins are versatile enough to fit into any meal. Let’s dive into how you can make these delightful Mediterranean Muffins in just a few simple steps.

WHY YOU'LL LOVE THESE MEDITERRANEAN MUFFINS.

Before we jump into the recipe, let’s talk about what makes these muffins a must-try:

Protein-Packed: With 14g of protein per muffin, these Mediterranean Muffins are a fantastic way to start your day, keeping you full and satisfied until your next meal.

Low Carb: At only 4g of carbs per serving, these muffins are perfect for those following a low-carb or keto diet.

Meal Prep Friendly: These muffins can be made in advance and stored, making them ideal for meal prep. Just pop them in the fridge or freezer and reheat them when needed.

Bursting with Flavour: The combination of ground chicken sausage, cheese, and olives delivers a mouthful of Mediterranean goodness in every bite. Plus, with the added chilli powder, there’s just the right amount of heat.

Gluten-Free: Naturally gluten-free, these muffins are suitable for those with gluten sensitivities or anyone looking to cut down on gluten.

THE NUTRITIONAL BENEFITS.

These Mediterranean Muffins aren’t just tasty—they’re also packed with nutrients that support a healthy lifestyle. Let’s break down the nutritional content:

Calories: Each muffin provides 198 kcal, making them a satisfying yet low-calorie breakfast or snack option.

Protein: With 14g of protein per muffin, you get a solid dose of this essential macronutrient, which is crucial for muscle repair and satiety.

Fats: Each muffin contains 14g of fats, which help keep you full and provide a steady energy source throughout the day. The fats in these muffins come from the cheese, eggs, and sausage, offering a mix of healthy fats.

Carbs: At just 4g of carbs per serving, these muffins are great for anyone following a low-carb or keto lifestyle. The low carb count also means they won’t spike blood sugar levels.

SAVOURY MEDITERRANEAN MUFFINS.

Here’s what you’ll need to make these Mediterranean Muffins:

Makes:12 muffins

Prep: 15 minutes

Cook: 20 - 25 minutes

340g ground chicken sausage

12 large eggs, beaten

120ml whole milk

2 tsp. chilli powder

1 tsp. sea salt

1 tsp. pepper

Cooking spray

230g cheese of choice, grated

100g sliced black olives

STEP-BY-STEP RECIPE INSTRUCTIONS.

Step 1: Preheat the Oven

Start by preheating your oven to 180°C (350°F) and placing a rack in the centre position. Preheating ensures that your muffins will cook evenly and puff up nicely.

Step 2: Cook the Sausage

Heat a large frying pan over medium-high heat. Add the ground chicken sausage to the pan, breaking it up with a wooden spoon as it cooks. Cook the sausage until it’s browned and fully cooked, about 5 minutes. Once done, remove the pan from the heat and set the sausage aside.

Why Chicken Sausage? Ground chicken sausage is a leaner option compared to traditional pork sausage. It’s lower in fat but still provides that rich, savoury flavour that pairs perfectly with the other Mediterranean ingredients.

Step 3: Prepare the Egg Mixture

Whisk together the beaten eggs, whole milk, chilli powder, sea salt, and black pepper in a large mixing bowl. This mixture will be the base of your muffins, holding all the ingredients together while adding moisture and flavour.

Adding the Spices: The chilli powder gives the muffins a mild kick, but you can adjust the amount based on your heat tolerance. You could reduce the chilli powder or omit it altogether if you prefer a milder flavour.

Step 4: Prepare the Muffin Tin

Spray a 12-cup muffin tin with cooking spray to prevent the muffins from sticking. You can also use silicone muffin moulds, making it even easier to pop them out once they’re done.

Tip for Easy Removal: If using a metal muffin tin, consider using parchment paper muffin liners to ensure the muffins don’t stick and are easy to remove.

Step 5: Assemble the Muffins

Now, it’s time to assemble the muffins. Start by evenly dividing half of the cooked sausage into the prepared muffin cups. Sprinkle half of the grated cheese over the sausage.

Next, pour the egg mixture into each muffin cup, filling them about halfway. This leaves room for the muffins to puff up as they bake. After filling the cups with the egg mixture, top each one with the remaining sausage, cheese, and a few slices of black olives.

Layering Tip: To distribute ingredients evenly, alternate layers of sausage, cheese, and olives. This ensures that each bite is packed with flavour.

Step 6: Bake the Muffins

Place the muffin tin in the preheated oven and bake for 20-25 minutes or until the muffins are puffed up and lightly browned. You’ll know they’re done when a toothpick inserted into the centre comes out clean.

Baking Tip: Watch the muffins in the last few minutes of baking. Cover them loosely with aluminium foil if they brown too quickly to prevent burning.

Step 7: Serve and Enjoy

Once the muffins are done baking, remove them from the oven and let them cool in the tin for a few minutes. This allows them to set and makes them easier to remove from the tin.

Serve the muffins warm, topped with fresh basil, salsa, or avocado. These toppings add a burst of freshness that complements the muffins' rich flavours.

MEAL PREP AND STORAGE TIPS.

One of the great things about these Mediterranean Muffins is that they’re perfect for meal prep. Here’s how you can make the most of them:

Make Ahead: You can make a batch of these muffins at the start of the week and store them in the fridge for up to 5 days. When you're ready to eat, just reheat them in the microwave for 30-45 seconds.

Freeze for Later: These muffins also freeze beautifully. Once fully cooled, place them in an airtight container or a freezer-safe bag and freeze for up to 2 months. To reheat, microwave directly from frozen for 1-2 minutes.

On-the-Go Breakfast: These muffins are perfect for busy mornings. Just grab one or two from the fridge or freezer, and you’ve got a quick, protein-packed breakfast you can eat on the go.

FLAVOUR VARIATIONS TO TRY.

While these Mediterranean Muffins are delicious as-is, you can easily customise them to suit your taste preferences. Here are a few variations to try:

Vegetarian Option: Swap the chicken sausage for sautéed mushrooms, spinach, or roasted red capsicums. For a more traditional Mediterranean flavour, add some crumbled feta cheese.

Cheese Variations: Experiment with different types of cheese to change the flavour profile. Feta, mozzarella, or goat cheese are all excellent choices that bring a unique taste to the muffins.

Add More Veggies: Increase the veggie content by adding grated zucchini or carrot, chopped sun-dried tomatoes, or sliced shallots. These additions will boost the nutritional content and add more colour and flavour.

These Mediterranean Muffins are a fantastic addition to your recipe collection. They offer a versatile, nutritious, and flavourful option for any meal of the day. Whether you’re enjoying them for breakfast, packing them for lunch, or serving them as a snack, they will satisfy your hunger and delight your taste buds.

So next time you need a quick, protein-packed meal that’s easy to prepare and bursting with Mediterranean flavours, try these muffins. They’re the perfect way to bring a taste of the Mediterranean to your kitchen, no matter where you are.

Happy cooking!