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Mindful Mediterranean Egg Muffins

May is Mental Health Awareness Month! When looking at ways to support mental health, diet is top of mind. Springtime is also a great time to “detox” by incorporating more fresh, seasonal, and nutrient-dense foods into our daily diets. Pair that goal with
having quick, delicious ways that are easy to prepare, then eating healthier becomes easier and all around more enjoyable!

These veggie-packed egg muffins are great for breakfast, brunch, or make-ahead weekday lunches. Each fluffy muffin is made with whole eggs for flavor and egg whites for extra protein, spinach, artichokes, mushrooms, Parmesan cheese, and oregano. Enjoy them warm or chilled and preferably with the (simple!) salad recipe for even more flavor, fiber, healthy fats, and vitamins and minerals for our mental and overall health!

Active Prep Time: 20 mins ∙ Cook Time: 25 mins ∙ Makes: 12 ∙ Serves: 6


Olive oil spray

4 ounces mushrooms, chopped

5 ounces fresh spinach, chopped

2 teaspoons fresh oregano or 1/2 teaspoon dried

1/4 teaspoon salt

1/4 teaspoon pepper

1 (12-ounce) jar artichoke hearts, drained

1/2 cup shredded parmesan cheese

6 large eggs

4 large egg whites


5 ounces fresh arugula or spinach

4 ounces grape tomatoes, halved

1 cup cooked cannellini beans, drained

1/2 cup shaved Parmesan cheese

6 teaspoons extra-virgin olive oil

6 teaspoons balsamic glaze


Preheat oven to 375°. Spray a 12-cup muffin tin with olive oil spray. Spray a nonstick skillet with olive oil spray and place over medium heat. Add the mushrooms and sauté until cooked down. Stir in spinach, oregano, salt, and pepper and sauté just until spinach wilts.

Chop 1/2 of the artichoke hearts, reserving the rest for the salad. Stir the chopped artichoke hearts into the spinach and mushroom mixture and drain all well, pressing with paper towels to remove any excess liquid.

Divide the spinach mixture equally between the 12 muffin cups and top with an equal amount of the shredded Parmesan cheese.

In a mixing bowl, whisk together eggs and egg whites. Season with a pinch of additional salt, if desired. Pour over the vegetables and cheese in the muffin cups until each is 3/4 full, then use a fork to gently stir the ingredients.

Bake 22-25 minutes, just until muffins are golden brown around the edges and springy in the center.

Serve each 2-muffin serving alongside a simple salad of arugula, grape tomatoes, drained Cannellini beans, and shaved Parmesan cheese. Drizzle the salad with extra-virgin olive oil and balsamic glaze.

Calories per 2 muffins with salad: 275 ∙ Fat: 14g ∙ Net Carbs: 10g ∙ Fiber: 6.5g ∙ Sugars: 4g ∙ Protein: 21g