Quinoa and Vegetable Egg Bites

Quinoa and Vegetable Egg Bites

Photo by Stacy Zarin Goldberg for The Washington Post

These savory three-bite egg cups, packed with hearty quinoa and colorful sauteed vegetables and baked in a muffin tin, are like loaded mini-frittatas. Seasoned with smoked paprika and Parmesan cheese, each bite packs bold flavor. Make them ahead, so they are at the ready to reheat, or eat at room temperature for a speedy and nourishing breakfast on the go.

NOTES: You will need about 1/3 cup uncooked quinoa to get to 1 cup cooked. If you want less smoky-tasting bites, start with 1/2 teaspoon of smoked paprika and add more, if desired.


2 tablespoons extra-virgin olive oil
1 small yellow onion, diced
1 red bell pepper, diced
4 ounces portobello or cremini mushrooms, coarsely chopped
3/4 teaspoon kosher salt
2 cloves garlic, minced
1 teaspoon smoked paprika
3 cups packed (3 ounces) fresh spinach, coarsely chopped
6 large eggs
1 cup cooked, cooled quinoa, preferably red
1/3 cup (1 ounce) grated Parmesan cheese
1/4 teaspoon freshly ground black pepper


Preheat the oven to 375 degrees with the rack in the middle. Line a 12-muffin tin with paper liners. Spray the inside of each liner with cooking oil spray.

In a medium skillet over medium-high heat, heat the olive oil until shimmering. Add the onion, pepper, mushrooms and 1/4 teaspoon salt and cook, stirring occasionally, until the vegetables have softened, their water has evaporated, and they begin to brown, about 8 minutes. Stir in the garlic and paprika and cook, stirring, for an additional 30 seconds. Add the spinach and cook, stirring, until wilted. Remove the pan from the heat and let cool slightly.

In a large bowl, whisk the eggs. Stir in the cooked vegetables, quinoa, Parmesan cheese, the remaining 1/2 teaspoon salt and the pepper. Using a 1/3 cup measure, distribute the mixture evenly among the muffin cups. Bake for 15 to 18 minutes, until set in the center. Serve warm or at room temperature.

Makes 6 servings

Per serving: Calories 190; Total Fat 12g; (Sat Fat 3g); Protein 11g; Carb 11g; Fiber 2g; Cholesterol 190mg; Sodium 300mg; Total Sugar 2g


Print or Share this Recipe/Article: