BEST Mediterranean Diet Recipes | The Mediterranean Dish

Easy Greek Salmon

Suzy Karadsheh — Tue, 10 Mar 2026 21:29:52 +0000

This extra-easy Greek salmon recipe is a no-recipe situation at heart! Simple enough to memorize, you’ll quickly make it on repeat for quick and healthy weeknight dinners that are full of flavor and comfort.

Photo Credits: Ali Redmond

My Family Loves this Greek Salmon Recipe!

Give your weeknight dinner routine a Greek twist with this extra-easy Greek salmon recipe! This decidedly Mediterranean fish recipe proves that keeping things simple does not mean you have to sacrifice flavor.

I needed dinner fast one night, and fish recipes are always at the top of my list when I need something quick and easy. I whipped up this salmon recipe for my family in 20 minutes, which in my book is a weeknight dinner win! To season it, I created a simple oregano-scented sauce made with lemon and garlic that infuses the fish with vibrant Greek flavors. Sweet bursts of cherry tomatoes, green onion, and dill add a freshness to make this recipe truly irresistible.

Whip up a Greek Salad while the salmon bakes, and you’ll have a healthy, colorful dinner on your table in 20 minutes or less.

Why You’ll Love This Recipe

Ready in 20 minutes! Minimal prep work and a quick 15-minute roast in the oven!
Bold Greek flavors: A bright combination of Greek oregano, fresh dill, lemon and garlic.
Heart Healthy & High Protein: Naturally gluten-free, Mediterranean Diet-friendly.

Greek Salmon Recipe Ingredients

Though the flavors are decidedly Greek, this easy-baked salmon is made with pantry essentials and simple ingredients you’ll find at just about any grocery store. You’ll need:

Though extra virgin olive oil plays a supporting role, its part is essential. Not only does it coat the fish, keeping it juicy as it roasts, it also infuses the fish with the other flavor-makers and its own unique richness.
- READ MORE: Cooking with Olive Oil: Everything You Need to Know!
- RECOMMENDED FOR THIS RECIPE: Go Greek with out Favorite Olive Oils from Greece!
Dill and fresh lemon juice and zest lift the richness of the salmon. You can swap in parsley and lime in their place.
Garlic is an essential ingredient all across the Mediterranean and Middle East, adding a boldly sweet and savory flavor.
Greek oregano adds an aromatic, peppery note that’s very textbook-Greek (see “Ingredient Spotlight” below for more).
Salmon: I prefer center cut because it’s the same size throughout, ensuring it will cook evenly. If you’re using tail pieces, just keep an eye on the timer as they may cook 2 to 3 minutes faster.
Kosher salt and black pepper enhance the other flavors.
Green onion adds another layer of sweet and savory flavor. Shallots, red onions, and chives all work in its place.
Cherry tomatoes add bursts of sweetness and acidity.

The Secret to Authentic Flavor: Greek Oregano

Oregano is a fragrant herb from the mint family. The fresh leaves and stems are somewhat mild-tasting, but when they’re dried, you get a stronger, more intense flavor. It’s often responsible for the earthy, peppery undertones and savory scent that defines Greek cuisine.

There are several types of oregano, with Greek, Italian, and Mexican being the most well-known. Any variety can be used in this recipe, though I prefer the bold, aromatic flavor of authentic Greek oregano. Whichever you choose, aim for fresh, green leaves with a vibrant aroma rather than ones that are brown or dull.

TRY IT: Find authentic Greek oregano at our shop.
LEARN MORE: Oregano: Everything You Need to Know

How to Make this Easy Greek Salmon Recipe

The steps here are simple enough to memorize: Make a flavorful sauce, throw the salmon and veggies in a baking dish, cover with the sauce, and baked until cooked through.

Get ready. Position a rack in the center of the oven and heat the oven to 400°F. Lightly oil a baking dish that’s large enough to hold the salmon.
Make a Greek-style sauce. Zest one lemon, then slice it in half and squeeze the juice into a small bowl. To the bowl, add half of the zest, 1 to 2 minced garlic cloves, 2 teaspoons Greek oregano and 3 tablespoons chopped fresh dill. Add enough olive oil to generously coat the salmon (about 1/3 cup) and whisk to combine.
Prep 1 pound of center-cut salmon. Pat the salmon dry and season with kosher salt and black pepper on both sides. Place in the prepared baking dish.
Add some more flavor. Trim and chop 2 green onions and scatter on the salmon, along with 1 cup of whole cherry tomatoes. Spoon the Greek sauce over everything.
Roast the salmon. Bake in the heated oven until the thickest part of the salmon flakes easily with a fork, 8 to 15 minutes. Sprinkle with the remaining lemon zest and dill and serve.

Expert Tips for the Best Greek Salmon

Pat the Fish Dry: Use a paper towel to remove excess moisture from the salmon fillets before seasoning. This helps the spices stick better to the salmon.
Don’t Overcook: Salmon continues to cook for a few minutes after it leaves the oven. For a buttery, flaky texture, pull the salmon out when the internal temperature reaches 140°F, allowing it to rest. The carryover cooking during the rest will bring it up to the FDA-recommended food-safe temperature of 145°F.
The “Flake” Test: As mentioned below, use a fork to gently pull at the thickest part of the fillet. If it separates easily into layers it’s done!

What Does “Flakes with a Fork” Mean, Exactly?

You’ll often hear the phrase, “flakes with a fork” to describe fish being cooked through. If you’re asking yourself, “What in the world does that mean?” here is an easy step-by-step:

Remove the fish from the oven.
Insert a metal fork into the thickest part of the fillet. This is usually near the center.
The fish will have “flakes,” almost like a biscuit, that run in one direction. Pull in the opposite direction.
The fish should easily give in to your fork pulling it that way. If just the very top opens but the middle stays stubbornly stuck together, it means it’s not cooked through. The middle part will also look pink. Put it back in the oven until it flakes!

Ways to Mix it Up

You can absolutely use this easy Greek salmon as a base to tweak according to what you have on hand or what you’re feeling that day. You’ll never get bored! Here are 4 ideas:

Seasoning: Lemon and garlic get along with just about everything. Try Italian Seasoning or your favorite spice blend, like za’atar.
Herbs: Any tender green herbs, like parsley or mint.
Veggies: Any quick-cooking veggies, like red onions, zucchini, and bell peppers.
Fish: Any flaky fish, like cod or trout (adjust the cooking time according to the thickness of the fillet).

What to Serve with Greek Salmon

Though this salmon’s flavors lean Greek, it’s a versatile protein that pairs well with just about any salad and grain.

A fresh Greek Salad made with tomatoes, pepper, feta, and cucumber is a delicious (and obvious) choice! The same goes for the Greek lettuce salad called Maroulosalata.
You can happily stop there, but I like to round things out with a grain. Greek Lemon Rice and Spanakorizo (Greek Spinach Rice) are some of my family’s favorite starchy sides.
Wrap things up with an Ouzo and mint drink to keep the Greek theme going!

More Salmon Recipes

Greek Salmon

This no-fail salmon recipe delivers on flavor without the fuss. Feel free to swap in whatever tender green herbs you have on hand (like parsley or cilantro). Serve with Greek salad and your favorite grain.

Course Entree, Fish

Cuisine Greek

Diet Gluten Free, Low Lactose

Prep Time 10

Cook Time 10

Total Time 20

Servings

Calories 181.4kcal

Author Suzy Karadsheh

Ingredients

Extra virgin olive oil
1 lemon, zested and juiced
1 to 2 garlic cloves, minced
2 teaspoons Greek oregano
3 tablespoons chopped fresh dill, plus more for garnish
1 pound center cut salmon fillet
Kosher salt
Black pepper
2 green onions, trimmed and chopped (both white and green parts)
1 cup cherry tomatoes

Instructions

Get ready. Position a rack in the center of the oven and heat the oven to 400°F. Lightly oil a baking dish that’s large enough to hold the salmon.
Make a Greek-style sauce. In a small bowl, whisk together the lemon juice, half of the zest, garlic, oregano, dill, and enough olive oil to generously coat the salmon (about 1/3 cup).
Prep the salmon. Pat the salmon dry and season with salt and pepper on both sides. Place in the prepared baking dish and scatter on the green onions and cherry tomatoes. Spoon the Greek sauce over everything.
Roast the salmon. Bake in the heated oven for about 10-minutes, or until the internal temperature reaches 140°. Carryover cooking will bring it up to 145°F. When ready it should flake easily wtih a fork. Sprinkle with the remaining lemon zest and dill and serve.

Video

Notes

Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil and oregano used in this recipe.
To test for doneness:
- Remove the fish from the oven.
- Insert a metal fork into the thickest part of the fillet. This is usually near the center.
- The fish will have “flakes,” almost like a biscuit, that run in one direction. Pull in the opposite direction.
- The fish should easily give in to your fork pulling it that way. If just the very top opens but the middle stays stubbornly stuck together, it means it’s not cooked through. The middle part will also look pink. Put it back in the oven until it flakes!

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Mediterranean Ground Beef and Cabbage Skillet

Suzy Karadsheh — Fri, 06 Mar 2026 13:00:00 +0000

Need a high-protein, low-carb dinner idea that doesn’t break the bank, but is also delicious? This is it! This Mediterranean Ground Beef and Cabbage Skillet with warm Middle Eastern spices is fast, easy to make, and you can get it on the table in a flash!

Photo Credits: Ali Redmond

Beef and Cabbage: My Favorite High-Protein, Low-Carb Dinner

My family now calls me the cabbage queen! Just sayin, if you ever want to make cabbage sing, I’m your gal. I have been cooking cabbage for decades, and I honestly believe that it’s one of the most underrated vegetables.

It’s inexpensive, healthy, versatile, and, given enough heat and time, it caramelizes beautifully. In this weeknight skillet meal, it’s the star of the show.

I love a quick and easy one-pan dinner for weeknights, and this cabbage skillet marries cabbage and ground beef with bold spices. Think of it as my Middle Eastern take on cabbage stir-fry! I developed this recipe the way I do all my best weeknight meals. I started with a pound of ground beef, a few vegetables, and a serious need to get dinner done, fast! These Harissa Beef Bowls came about the same way!

Paired with lots of veg, a single pound of ground beef stretches well, and cabbage may be the most inflation-proof vegetable out there! Finely shredded, it’s almost like noodles, especially once seasoned with bold spices. Looking for a high-protein, low-carb, and low-cost weeknight dinner that’s also delicious? This is it!

Why You’ll Love This Ground Beef and Cabbage Recipe

It’s a true one-pan meal! Seasoned ground beef and caramelized cabbage cook in the same skillet, which means almost no cleanup.
A single pound of beef goes remarkably far when paired with a whole head of finely shredded cabbage and sweet carrots. Fill your plate without emptying your wallet.
The warm Middle Eastern spices transform humble ingredients into something complex, and it’s naturally low-carb and gluten-free to boot.

Key Ingredients

Onion, scallions, and garlic: I use one onion two ways in this recipe; half with the beef, and half with the cabbage. Garlic provides the aromatic backbone to the meat. A couple of scallions, added at the very end, provide a fresh, mild onion bite.
Extra virgin olive oil: I use it to sauté the beef, cook the vegetables, and for a final drizzle over the top just before serving. While developing this recipe, I used our Spanish Hojiblanca extra virgin olive oil.
Lean ground beef: I typically reach for lean ground beef to keep the saturated fat in check. My pick, 90/10, gives this skillet meal enough fat to flavor the whole dish without being greasy.
Spices are what make this skillet meal special! Baharat, a warm, complex Middle Eastern spice blend, is the secret weapon in this recipe. Ground coriander adds a gentle, citrusy, floral note that balances the deeper, earthier spices. Just a quarter teaspoon of paprika adds a subtle sweetness and a gorgeous reddish color to the beef. Ground cumin gives the mixture a warm, earthy depth.
Green cabbage is the heart of the recipe. Shredding it finely gives it an almost noodle-like texture that makes the dish feel satisfying and substantial. I prefer green cabbage here.
Carrots add natural sweetness, color, and a little extra bulk to the vegetable base.
White wine vinegar is my secret finishing touch. A splash of acidity cuts through the richness of the beef and makes every other flavor in the pan pop. Don’t skip it!

How to Make This Ground Beef and Cabbage Recipe

Let’s talk soggy cabbage. You’ve been there; add cabbage to a hot pan and the bottom begins to char, but the stuff on top is still raw. Add water, but then the mix is soupy and doesn’t brown. Instead, I cover the pan for a few minutes, then remove the lid and let the moisture cook off. The cabbage steams all at once, so it softens without adding liquid, then it caramelizes!

Prep the onion. Peel and halve 1 large yellow onion. Finely chop one half. Thinly slice the remaining half.
Sauté the onion. In a large heavy braising pan with a lid, heat 2 tablespoons extra virgin olive oil over medium-high heat until shimmering. Add the chopped onion and cook for 3 to 5 minutes, stirring occasionally, until soft but not browned. Add 2 minced garlic cloves and cook for another 30 seconds.
Cook the beef. Add 1 pound lean ground beef and break it up with a spoon. Cook, stirring occasionally until fully browned, 7 to 10 minutes. Drain excess water or fat (if any). Then season with 1/2 teaspoon ground cumin, 1/2 teaspoon baharat, 1/2 teaspoon ground coriander, 1/4 teaspoon paprika, and a big pinch (about 1/2 teaspoon) each of kosher salt and black pepper. Transfer the meat to a plate and set aside.
Sauté, then steam. Return the pan to the stove and heat 2 more tablespoons of olive oil over medium-high heat until it shimmers. Add the sliced onion, 1 small head shredded green cabbage, 3 shredded carrots, the remaining 1/2 teaspoon ground cumin, and a big pinch each of salt and pepper. Toss to coat. Cover the pan for 3 to 5 minutes to help the cabbage release its water and wilt quickly. Uncover and continue cooking, stirring occasionally, until the vegetables are tender and the cabbage is caramelized, about 15 minutes.
Finish and serve. Return the beef to the pan and toss to combine. Cook for 1 to 2 minutes, just until warmed through. Remove from heat and stir in 1 teaspoon white wine vinegar, 2 chopped scallions, and 3 tablespoons chopped fresh parsley. Finish with a final drizzle of olive oil, if desired.

Make it Your Own

Swap the protein: Use ground chicken or ground turkey for a lighter version.
Turn up the heat: Add a finely chopped chili pepper or a generous pinch of Aleppo pepper to the beef as it browns for a slow, fruity heat that works beautifully with the warm spices.
Make it vegetarian: Skip the beef entirely and swap in cooked green or brown lentils. The spices carry the dish beautifully, and you won’t miss the meat.
Top with egg: Slide a fried egg on top of each serving for an easy, protein-packed version.
Add a sauce: Drizzle tahini sauce generously over the finished skillet for a nutty, creamy finishing touch.

Perfect Pairings

A couple of my family members have recently gone gluten-free, so coming up with gluten-free and low-carb dinner ideas has been a priority for me, but I like to make sure I can accommodate everyone. If you’re not gluten-free or eating low-carb dinners isn’t a requirement for you, then by all means, bring on the grains!

Make it a bowl: Serve the skillet over a bed of quinoa, brown rice, or barley for a more substantial whole grain meal that soaks up all of those flavors.
Serve with a big dollop of cold Greek yogurt or labneh on top. The cool, tangy creaminess against the warm spices is a great combination.
Stuff it into a pita: Spoon leftovers into a pita with hummus and some pickled turnips for an incredible lunch.

Ground Beef and Cabbage Skillet

A pound of lean ground beef seasoned with a warm, aromatic blend of spices is the start of a Mediterranean skillet dinner. It's naturally low-carb, gluten-free, and budget-friendly, and it takes only about 30 minutes with just one pan to clean up.

Course Entree, Meat and Poultry

Cuisine Mediterranean

Diet Gluten Free

Prep Time 10

Cook Time 20

Total Time 30

Servings

Calories 418.5kcal

Author Suzy Karadsheh

Ingredients

1 large yellow onion
4 tablespoons extra virgin olive oil, divided
2 garlic cloves, minced
1 pounds lean ground beef
1 teaspoon cumin, divided
1/2 teaspoon baharat
1/2 teaspoon coriander
1/4 teaspoon paprika
Kosher salt
Freshly-ground black pepper
1 small green cabbage, cored and shredded
3 carrots, shredded
1 teaspoon white wine vinegar
2 scallions, trimmed and chopped (both whites and green parts)
3 tablespoons chopped parsley

Instructions

Prep the onion. Peel and halve the onion. Finely chop one half and set it aside for the meat. Thinly slice the remaining half and reserve separately.
Sauté the onion. In a large heavy braising pan with a lid, heat 2 tablespoons olive oil over medium-high heat until shimmering. Add the chopped onion and cook for about 3 to 5 minutes, stirring occasionally, until soft and fragrant but not browned. Add the garlic and cook another 30 seconds.
Cook the beef. Add the ground beef and break it up with a wooden spoon. Cook, stirring occasionally until fully browned (about 7 to 10 minutes). Drain excess water or fat (if any), then season with half of the cumin, the baharat, coriander, paprika, and a big pinch each of kosher salt and black pepper. Transfer the cooked meat to a plate and set aside for now.
Sauté the vegetables. Return the pan to the stove and heat 2 tablespoons of olive oil over medium-high heat until shimmering. Add the sliced onion, shredded cabbage, carrots, the remaining cumin and a big pinch each of salt and pepper. Toss to coat.
Cover and steam. Cover the pan for 3 to 5 minutes to help the cabbage release its water and wilt quickly. Uncover and continue cooking, stirring occasionally, until the vegetables are tender and the cabbage is caramelized in spots, about 15 minutes.
Finish and serve. Return the browned beef to the pan and toss to combine. Cook for 1 to 2 minutes, just until the meat is warmed through. Remove from heat and stir in the vinegar, scallions, and parsley. Taste and finish with a final drizzle of olive oil, if desired.

Notes

Shop this recipe: Visit our shop to browse quality Mediterranean ingredients, including the olive oil and spices used in this recipe.

Nutrition

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Pea Salad with Feta and Mint (Mediterranean Style!)

Summer Miller — Thu, 05 Mar 2026 23:04:33 +0000

Pea salad should let the peas shine. Let’s skip the mayo this year and make a pea salad that really celebrates the fresh bounty of the season! Nothing says spring like a green pea salad with a few slivers of radish, fresh herbs, and a finishing touch of feta.

Photo Credits: Andrea Gralow

The Best Healthy Pea Salad Recipe

It’s time to bring pea salad into the 21st century. Don’t get me wrong, the traditional English pea salad dressed in mayo, sour cream and cubes of cheddar has withstood the test of time, but I think these cheerful, green harbingers of spring are ready for an update.

In this green pea salad recipe, I let the sweetness of the peas (fresh or frozen will do) take center stage. It’s the same approach I use for my Cucumber Radish Salad: fresh, seasonal ingredients get the microphone and speak for themselves. Rather than drowning out the pea’s delicate flavor with mayo, I dress them up in their Sunday best with fresh mint, chives, a little olive oil, and salty creamy feta.

And, because this is a next-generation pea salad, I included a bit of Aleppo pepper just to keep you guessing. Consider this a fresh, healthy pea salad side to serve with Baked or Broiled Salmon or Lemon Rosemary Chicken Breasts.

This recipe takes only 20 minutes to toss together, so make sure you start on your main course first. While this is not your typical picnic salad, who says it can’t become one? Double the recipe to feed a crowd, it’s delicious warm, room temperature, or cold. Make this pea salad and I promise you, you’ll never look back.

Why You’ll Love This Recipe

No-Mayo! Peas have a naturally sweet, delicate flavor. This recipe lets them shine rather than burying them in a heavy mayo mixture.
I highly recommend using a high-quality Feta in the brine. Its creaminess mimics the mouth feel of heavier dressings while keeping this pea salad recipe light. If you don’t have feta, Parmesan also works, but it will have a slightly different texture.
You only need 20 minutes to make this spring side dish perfect for weeknights, holidays or brunches.

Green Pea Salad Ingredients

This recipe calls for only 10 ingredients, and nearly half are things you pour from a jar or bottle! Like all of our favorite spring recipes, the goal is to let the season shine and make the most of spring’s favorite vegetable. Plus, peas are nutritional wonders. A mere 1/2 cup of peas has 4 grams each of protein and fiber, and they have a healthy dose of Vitamin A, folate, and magnesium.

Fresh or frozen peas: If you happen to grow a garden, fresh peas are great in this recipe, but if frozen peas are available, go ahead and use them. Just remember, you only want to take the chill off. The peas are ready when the color is still a vibrant, bright green, and they are slightly firm.
Kosher salt: This kitchen powerhouse just uplifts all the other flavors. If you taste something and it seems kind of one-note, you probably just need to add a pinch of salt.
Olive oil: This pea salad recipe draws the line between sweet and spicy, so any high-quality olive oil will do. I must admit, however, that our Spanish Hojiblanca is a personal favorite, but if you want something with a subtle fruity finish, then our Greek Koroneiki works great too.
Minced yellow onion: The natural sugars in the onion break down to help reinforce the sweetness of the peas.
Aleppo pepper: I only use 1/4 teaspoon of Aleppo pepper in this recipe because I didn’t want to overpower the peas, but if you like things with a little heat, then feel free to increase it to 1/2 teaspoon.
White wine vinegar: A little acidity brightens the flavors in this salad, if you don’t have it feel free to swap it out for lemon juice.
Radishes: If it grows together, it goes together! Radishes are another spring vegetable that adds a little color and subtle spice to this recipe.
Fresh herbs: The fresh cooling flavors in mint balance out the dish, while fresh chives provide a soft and subtle onion flavor without overpowering the dish.
Feta or shaved parmesan: I’ve made this green pea salad with either cheese, and I like them both. Feta is a little saltier and adds a creamy texture, whereas the Parmesan is a harder cheese and kind of stands out. Really, either one will work. Use what you have on hand.

How to Make Pea Salad

If you’re using frozen peas you can add them directly to the pan after you add the onion, which makes this recipe even faster. If you’re using fresh, you’ll have to blanch them first. I’m a big believer in preparing everything before I get started, so take a few minutes to chop the herbs, slice the radish, and mince the onion before you begin.

Boil the peas: Bring a small pot of water to a boil, and add 1 1/2 teaspoons of salt. Next, add the peas, and cook for about 5 minutes until the peas are bright green and still have a little bite to them. You don’t want mushy, wrinkled, army green peas. You want bright green, slightly firm, but tender peas.
Drain the peas: Shut off the heat, and drain the peas.
Make the sauce: In a medium skillet set over medium heat add the olive oil, minced onion and Aleppo pepper. Sauté until the onion softens, about 5 minutes. Stir in the vinegar, and remove from heat.
Finish and serve: Add the sliced radishes and drained peas. Fold in the fresh mint and chives. Crumble feta over the peas. Taste. Add more salt or pepper to your liking. Transfer to a serving bowl or plate. Serve, warm, room temp or cold.

Tips for Cooking Peas

Peas are like pasta. If you overcook them, they turn mushy and a dark army green color. If that happens, feed the peas to the chickens and start again! Peas are cooked perfectly when they haven’t collapsed, have a bright green color, and still have a barely soft to slightly firm texture.

Can I Make Pea Salad Ahead of Time?

Yes, you can make this pea salad recipe ahead of time. It’s delicious served warm, room temperature, or cold.

To Store: Place in a bowl with a tight lid. It will keep in the fridge or up to 5 days; however, the mint might discolor, so you may want to replace it.

To Reheat: You don’t want to overcook peas. When it comes to rewarming this salad, just set it over medium-low heat and stir it until it’s warmed through.

What to Serve with Green Pea Salad

When it comes to sides, this pea salad recipe is pretty versatile. Spring weather can be tricky; if it’s cooler outside, I like to serve it alongside a Roasted Chicken.

If I’m feeling fishy, Baked Cod is always nice, and the lemony colors look so pretty with the peas. It also pairs well with Lemon Dill Salmon. My husband likes pork, so Pan Seared Pork Chops are also on the menu from time to time.

Spring Peas with Radish and Mint

Pea salad should let the peas shine. Let’s skip the mayo this year and make a pea salad that really celebrates the season!

Course Salad, Sides/Salad

Cuisine American/Mediterranean

Diet Vegetarian

Prep Time 10

Cook Time 10

Total Time 20

Servings

Calories 196.9kcal

Author Summer Miller

Ingredients

1 pound (4 cups) fresh or frozen peas
1 1/2 teaspoons Kosher salt
2 tablespoons olive oil
2 tablespoons finely minced yellow onion (about 1/4 small onion)
1/4 teaspoon Aleppo pepper
1 teaspoon white wine vinegar
2 to 3 radishes, thinly sliced
1/4 cup packed cup mint leaves, chopped
1/4 cup chopped chives
2 ounces feta or shaved parmesan

Instructions

Boil the peas: Bring a small pot of water to a boil. Add 1 1/2 teaspoons of salt, and add the peas. Cook for about 5 minutes until the peas are bright green and still have a little bite to them. You don’t want mushy, wrinkled, army green peas. You want bright green, firm but tender peas.
Drain the peas: Shut off the heat and drain the peas.
Make the sauce: In a medium skillet set over medium heat add the olive oil, minced onion and Aleppo pepper. Saute until the onion softens, about 5 minutes. Stir in the vinegar. Remove from heat. Add the sliced radishes and drained peas. Fold in the fresh mint and chives. Crumble feta over the peas. Taste. Add more salt or pepper to your liking.
Serve: Transfer to a serving bowl or plate. Serve, warm, room temp or cold.

Video

Notes

If using frozen peas you can add them directly to the pan after you add the onion. If using fresh peas you’ll want to blanch them first.
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Spanakopita Egg Muffins (Easy Egg Bite Recipe!)

Suzy Karadsheh — Thu, 05 Mar 2026 18:54:19 +0000

These egg muffins are inspired by the savory Greek pastry spanakopita, a savory pie loaded with spinach, creamy feta, fresh parsley, and mint. For this easy egg bite recipe, I keep the same delicious flavor but skip the phyllo crust. It’s a gluten-free, high-protein, make-ahead breakfast that’s super satisfying!

Photo Credits: Ali Redmond

Egg Muffins Make Morning Meal Prep a Snap!

Just like my egg muffins with chicken and veggies, these spanakopita-inspired egg bites use simple ingredients and take about 30 minutes to make. What’s best, you can make them ahead of time and store in your fridge or freezer for a packable breakfast or quick snack at a moment’s notice.

Take it from me, having egg muffins ready to go will make getting out of bed that much easier! Packed with protein and nutrient-dense spinach, they’re a great power breakfast to kickstart your day. This recipe is so well loved by my family that I put it in my first cookbook.

But what I love most about this light and airy egg muffin recipe is the flavor-packed combination of fresh herbs, tangy feta cheese, and rich eggs. It’s a savory, satisfying breakfast that will keep you full until lunchtime without weighing you down. Keep reading for all the details, and check out my Veggie Mug Omelets for an even faster, single-serving option!

Why You’ll Love This Recipe

It’s endlessly adaptable! I love the flavors of a spanakopita, but you can use chicken sausage or any veggie you have on hand.
Great for meal prep. Make a batch and freeze to use on busy mornings.
These egg muffins only take 5 minutes of hands-on time and 25 minutes in the oven.
TIP: In my first test, the muffins stuck to the tin. In later versions, I generously brushed the muffin tin with olive oil, so don’t skip this step! It’s a nonnegotiable.

Ingredients for Spanakopita Egg Muffins

These egg muffins have a distinctly Greek flavor that make them feel like a special treat, but they’re made with all standard grocery store ingredients you can find just about anywhere. If you like this spanikopita inspired egg recipe, you’ll have to try Greek Strapatsada next!

Extra virgin olive oil: Prevents the muffins from sticking. Use a high quality extra virgin variety for the best flavor.
Eggs: I use large eggs when I made these.
Seasonings: These egg muffins are seasoned fairly simply to let the fresh herbs do most of the talking. You’ll need dried oregano, sweet paprika, ground black pepper, and kosher salt.
Baking powder: Creates small air pockets to create a light, airy texture.
Frozen spinach: A great way to pack in loads of spinach with little effort (just make sure it’s thawed and squeezed dry). If you’d like to substitute with fresh spinach, cook down about 1 pound, stirring with a dash of olive oil, until wilted.
Onion: I like the sweetness of yellow onion, and about 1/2 of a small one was enough to add a layer of flavor without overpowering the recipe. You can substitute with 1 shallot, sliced green onions, or about 1/2 cup of white onion if you’d like.
Fresh herbs: A generous amount of fresh parsley and mint brings the super herbaceous and refreshing quality that’s made spanakopita so loved for generations. Don’t skip it!
Garlic: I used a fairly generous amount–3 large cloves–since I love garlic. By all means, adjust to your preferences.
Feta: Use a whole block of feta preserved in brine. The quality and flavor is so much better than precrumbled feta.

How to Make this Easy Egg Bites Recipe

These egg muffins are a whisk together and throw everything in a tin situation: it really doesn’t get much easier. There are just 3 steps:

Get ready. Position a rack in the center of the oven and preheat the oven to 350°F. Generously brush the bottom and sides of a muffin tin with olive oil. Drain and wring out 6 ounces of frozen chopped spinach.
Make the batter. In a medium bowl with a spout, combine 12 eggs, 1 1/2 teaspoons oregano, 3/4 teaspoon each black pepper and paprika, 1/4 teaspoon baking powder, and a big pinch of kosher salt. Whisk well, then add the spinach, 3/4 of an onion, chopped, 1 1/4 cups chopped parsley parsley, 1/4 cup chopped mint, and 4 minced large garlic cloves. Crumble in 6 ounces of feta and whisk until the mixture is well combined.
Bake and enjoy. Pour the batter to fill each muffin cup about three-fourths of the way (make sure you leave enough room for rising). Bake until the eggs are fully set, 25 to 30 minutes. Let cool briefly, then run a butter knife around the edge of each muffin to loosen. Remove from the pan and serve, or store for later.

How to Store and Reheat Egg Muffins

These egg muffins are a great way to meal prep healthy breakfasts for the week. To store, bake and cool completely. Store them in a sealable glass container or ziplock bag for up to 4 days. To freeze, wrap each muffin individually in foil and freeze for up to 2 months. Thaw them overnight in your refrigerator.

To reheat, be careful not to overdo it or the eggs can become rubbery. You have two options:

In the oven: Wrap them individually in foil (not too tightly) and heat in a 300°F oven until warmed through.
In the microwave: Remove any foil and microwave on low they need only 15 to 20 seconds (if they are frozen, they may take 60 seconds).

How to Thaw Frozen Spinach

You have three options to thaw frozen spinach for this egg bites recipe: in the refrigerator, in the microwave, or in a bowl of water. (Simply thawing spinach at room temperature is not food safe past 2 hours.)

In your refrigerator: This is the easiest method, you just need to plan ahead. Keep the spinach in its package and transfer it to the refrigerator to thaw for a few hours (or overnight).
In water: Make sure the bag is sealed or transfer the frozen spinach to a sealable bag. Submerge the bag in cold water until the spinach has thawed (about an hour or so).
In the microwave: Place the frozen spinach in a microwave safe bowl and use the defrost or low setting. Microwave in bursts, stirring between each interval, until the spinach is no longer frozen.

What to Serve With Egg Muffins

This egg bites recipe is perfect for meal prepping quick, easy, and heathy breakfasts or lunches all week. Serve with fruit like this Winter Fruit Salad with apples and oranges or this summery Fruit Salad that celebrates strawberries, blackberries and raspberries when they are at their best.

If it’s tomato season, the freshness of a simple Mediterranean Cucumber Tomato Salad is a refreshing side to the rich and savory eggs. That’s right: Salad for breakfast is part of the Mediterranean way! I can’t think of a more beautiful way to treat yourself first thing in the morning than with a delicious and nutritious meal.

Enjoy with your morning coffee, or a nice cup of Mint Tea. And if you’re looking for more savory Mediterranean diet-friendly breakfast recipes, check out my Savory Oatmeal Bowls.

Spanakopita Egg Muffins (Easy Egg Bite Recipe!)

These egg muffins are an easy egg bite recipe inspired from the savory Greek pastry spanakopita, but I skip the phyllo crust for a gluten free, healthy breakfast or high protein snack that’s easy, satisfying and delicious. They freeze and reheat exceptionally well, so they’re a great way to get ahead for busy weekday mornings.

Course Breakfast, Lunch

Cuisine American/Mediterranean

Diet Diabetic, Gluten Free, Vegetarian

Prep Time 5

Cook Time 25

Servings

Calories 138.9kcal

Author Suzy Karadsheh

Ingredients

Extra virgin olive oil
12 large eggs
1 1/2 teaspoons dried oregano
3/4 teaspoon ground black pepper
3/4 teaspoon sweet paprika
1/4 teaspoon baking powder
Kosher salt
1 9-ounce package frozen chopped spinach, thawed and completely drained (wring out any water)
3/4 small yellow onion finely chopped (about 3/4 cup)
1 1/4 cup roughly chopped parsley leaves and tender stems
1/4 cup chopped mint leaves
4 large garlic cloves minced
1 6-ounce block feta cheese, crumbled (about 1 cup)

Instructions

Get ready. Position a rack in the center of the oven and preheat the oven to 350°F. Generously brush the bottom and sides of a muffin tin with olive oil.
Make the batter. In a medium bowl with a spout, combine the eggs, oregano, black pepper, paprika, baking powder, and a pinch of salt. Whisk well, then add the spinach, onion, parsley, mint, garlic, and feta. Whisk until the mixture is well blended.
Bake and enjoy. Pour the batter to fill each muffin cup about three fourths of the way (make sure you leave enough room for rising). Bake until the eggs are fully set, 25 to 30 minutes. Let cool briefly, then run a butter knife around the edge of each muffin to loosen. Remove from the pan and serve, or store for later.

Video

Notes

To get ahead: If you’re not planning to serve the egg muffins immediately, bake, cool, and store them in a sealable glass container or ziplock bag. They’ll keep in the fridge for up to 4 days. Or, you can individually wrap them in foil and freeze them for up to 2 months, then thaw them overnight in your refrigerator.
To reheat: Be careful not to overdo it or they may turn rubbery. You have two options:
- In the oven: Wrap them individually in foil (not too tightly) and heat in a 300°F oven until warmed through.
- In the microwave: Remove any foil and microwave on low they need only 15 to 20 seconds (if they are frozen, they may take 60 seconds).
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