These little soufflé cups taste like a Mediterranean brunch in a bite. They’re fluffy, salty, and rich, with pops of briny olive tapenade and creamy feta. Best of all, they’re low-carb, high-protein, and easy to batch-cook for the week.
Whether you’re hosting a brunch or meal prepping for busy mornings, these cups deliver big flavor with minimal effort. Serve them warm for a cozy breakfast or pack them cold for a quick, savory snack.
Why This Recipe Works
Eggs and dairy create a light, custardy base that puffs beautifully in the oven. The olive tapenade brings a bold, savory kick that balances the richness of the eggs and cream.
Feta crumbles add creamy pockets of salty goodness without overwhelming the texture. Fresh herbs brighten each bite, while a touch of lemon zest keeps it lively and not heavy. The result is a satisfying, keto-friendly bake that feels special but cooks in one pan.
Ingredients
- 8 large eggs
- 1/2 cup heavy cream (or full-fat coconut cream for dairy-light version)
- 1/2 cup crumbled feta cheese
- 1/3 cup olive tapenade (store-bought or homemade; see FAQ)
- 2 tablespoons extra-virgin olive oil
- 1/4 cup grated Parmesan (optional, for extra savory depth)
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh dill (or 1 teaspoon dried)
- 1 teaspoon lemon zest
- 1/2 teaspoon garlic powder (or 1 small clove, finely minced)
- 1/2 teaspoon onion powder
- 1/2 teaspoon sea salt (adjust to taste; feta and tapenade are salty)
- 1/4 teaspoon black pepper
- Optional add-ins: 1/4 cup finely chopped roasted red pepper, 1/4 cup chopped spinach, a pinch of red pepper flakes
Step-by-Step Instructions
- Prep the pan. Heat the oven to 350°F (175°C).Lightly grease a 12-cup muffin tin with olive oil or line with silicone cups to prevent sticking.
- Whisk the base. In a large bowl, whisk eggs until smooth and slightly frothy. Add heavy cream, olive oil, salt, pepper, garlic powder, and onion powder. Whisk until fully combined.
- Fold in the flavor. Stir in feta, Parmesan (if using), parsley, dill, and lemon zest.If adding spinach or roasted red pepper, fold them in now.
- Add tapenade. Spoon a small dollop (about 1 teaspoon) of olive tapenade into the bottom of each muffin cup. Pour the egg mixture evenly over the top, filling each cup about 3/4 full. Add a tiny extra tapenade swirl on top for looks, if you like.
- Bake.</-strong> Place the tin on the middle rack and bake for 16–20 minutes, until the centers are just set and the tops look slightly puffed.They may rise dramatically, then settle as they cool—this is normal.
- Rest and release. Let them cool in the pan for 5 minutes. Run a thin knife around the edges if needed, then gently lift out.
- Serve. Enjoy warm with a squeeze of lemon and a drizzle of olive oil. Sprinkle with extra herbs for a fresh finish.
Keeping It Fresh
Refrigerate: Store cooled cups in an airtight container for up to 4 days.
Place a paper towel beneath them to absorb moisture and keep the tops from getting soggy.
Freeze: Wrap each cup tightly, then freeze in a zip-top bag for up to 2 months. Thaw overnight in the fridge, then reheat.
Reheat: Warm in a 300°F (150°C) oven for 8–10 minutes, or microwave for 20–30 seconds. For the best texture, the oven method is your friend.
Why This is Good for You
- High in protein: Eggs keep you full and support lean muscle.
- Healthy fats: Olive oil and olives provide heart-friendly monounsaturated fats.
- Low-carb and keto-friendly: No flour, no fillers—just whole ingredients.
- Mineral-rich: Feta offers calcium, and herbs bring antioxidants and flavor without extra calories.
Pitfalls to Watch Out For
- Over-salting: Tapenade and feta are salty.Taste the mixture before adding extra salt.
- Overbaking: Dry, rubbery eggs happen fast. Pull them when the centers are just set.
- Skipping grease or liners: These can stick. Use oil or silicone cups for clean release.
- Watery add-ins: If using spinach or roasted peppers, pat them dry first to avoid soggy cups.
Recipe Variations
- Herb-forward: Swap dill for basil and add a pinch of oregano for a classic Greek vibe.
- Spicy: Stir in red pepper flakes or a touch of harissa for heat.
- Dairy-light: Use coconut cream instead of heavy cream and reduce feta by half.Add extra herbs for brightness.
- Meaty: Add crumbled, cooked chorizo or spicy Italian sausage for a heartier bite.
- Veg-loaded: Fold in chopped olives, sun-dried tomatoes, or sautéed zucchini (well-drained) for extra texture.
- Mini frittatas: Bake the batter in a parchment-lined 8×8-inch pan and slice into squares.
FAQ
Can I make my own olive tapenade?
Yes. Pulse pitted Kalamata and green olives with a little capers, garlic, lemon juice, and olive oil until chunky. Don’t over-blend; a rough texture tastes best here.
Do these taste eggy?
They taste savory and balanced, not overly eggy.
The tapenade, feta, herbs, and lemon zest add layers of flavor that keep things interesting.
Can I use milk instead of cream?
You can, but the texture will be less rich and may puff less. For a good middle ground, try half-and-half or add a tablespoon of cream cheese to the mix.
How do I prevent sticking?
Grease the muffin tin well with olive oil or use silicone muffin cups. Let the cups rest for 5 minutes after baking, then run a small knife around the edges.
What should I serve with these?
Pair with a simple arugula salad, cucumber ribbons with lemon and olive oil, or grilled asparagus.
If not strictly keto, serve with roasted cherry tomatoes or a small slice of sourdough.
Can I make them ahead for a party?
Absolutely. Bake a day ahead, cool, and refrigerate. Reheat on a sheet pan at 300°F (150°C) for 10 minutes, then finish with fresh herbs and a drizzle of olive oil.
Do they puff like classic soufflés?
They’ll puff modestly and may deflate slightly as they cool.
That’s normal and doesn’t affect flavor. For extra lift, whisk the eggs well to incorporate air.
Are they gluten-free?
Yes, the recipe is naturally gluten-free. Always check the tapenade label for hidden additives if you’re sensitive.
Wrapping Up
Mediterranean Olive Tapenade Keto Feta Egg Soufflé Cups are simple to make, easy to customize, and packed with savory flavor.
They work for breakfast, lunch, or a party spread, and they reheat beautifully. Keep a batch in the fridge, and you’ve got a quick, nourishing bite ready whenever you are. Bright herbs, salty feta, and briny olives make every bite feel special without any fuss.