Mediterranean Keto Egg Muffins With Ham

These egg muffins have a little Mediterranean flair and are packed with protein!

The other day, I was half-watching Grey’s Anatomy reruns and half-thinking about what on earth to serve as an “I tried” appetizer for Thanksgiving. You know, something that looks like you made an effort but really just came together with whatever was in the fridge. That’s when these little Mediterranean egg muffins were born. They’re basically breakfast meets hors d’oeuvre, stuffed into a ham cup and pretending to be way fancier than they are.

I’ve made more batches of these than I care to admit, and while the first one was absolutely stunning—like, annoyingly photogenic—they disappeared before I could take any pics. So I tried again. Disaster. Some deflated, others exploded, and one batch looked like they got into a bar fight. Eventually, I got the oven timing right. Now, we’re drowning in ham cups. I’ve got them in the fridge, the freezer, and probably one stuck behind the yogurt. But I’m not mad. They’re cheesy, herby, slightly salty from the ham and feta, and just rich enough without feeling heavy. And they’re keto! You can eat them with your slippers on or while holding a glass of bubbly. Your choice.

Are These Mediterranean Keto Egg Muffins With Ham Healthy?

Yes, these egg muffins are pretty darn healthy. Eggs are a great source of lean protein, while the spinach and roasted red peppers bring on some iron, vitamin K, and vitamin C. These muffins are also low-carb, gluten-free, and keto-friendly. If you skip the cheese and pesto, you could probably call them dairy-free.

One thing to watch is the salt from the ham and feta. You probably don’t want to eat 10 of them in one sitting, but for the most part, these muffins are pretty healthy.

Brappetizers Are Now A Thing

I invented a new term: brappetizers. What’s a brappetizer, you ask? It’s part breakfast, part appetizer, and fully acceptable to eat at any time of day. These muffins are the perfect brappetizer. Enjoy them in those in-between moments when the coffee’s long worn off, but dinner’s still way too far away.

These egg muffins are great for brunch, snacks, holiday spreads, post-yoga hunger, whatever. I made the word up, yes. But I also made six batches of these and served them to actual humans, who went back for seconds. So now it’s a word. Brappetizer. Tell your friends.

Serving Suggestions

If you’re doing these up for brunch, I love to serve them alongside some Air-Fryer Bacon, Breakfast Sausage, and Sweet Potato Hash Browns. And don’t forget to pour out some mimosas!

Recipe