Mediterranean Quinoa & Spinach Egg Muffins
These Mediterranean Quinoa & Spinach Egg Muffins are high-protein, nutrient-dense, and portable breakfast or snack options. Packed with spinach, quinoa, feta, and Mediterranean herbs, they’re perfect for meal prep, brunch, or a healthy on-the-go bite.
Soft, fluffy, and full of flavor, these muffins are gluten-free, low-carb, and satisfying.
Recipe Overview
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 30–35 minutes
Servings: 6–8 muffins
Difficulty: Easy
Cuisine: Mediterranean-inspired
Ingredients
Main Ingredients
6 large eggs
½ cup cooked quinoa
1 cup fresh spinach, chopped
¼ cup feta cheese, crumbled
2 tbsp red bell pepper, diced
1 small onion, finely diced
1 clove garlic, minced
Seasoning
½ tsp salt
¼ tsp black pepper
½ tsp dried oregano
¼ tsp paprika (optional)
Optional Add-Ins
2 tbsp olives, sliced
1–2 tbsp chopped fresh parsley
¼ tsp chili flakes for spice
Instructions
1. Preheat & Prep Muffin Tin
1. Preheat oven to 350°F (175°C).
2. Lightly grease a muffin tin or use silicone liners.
2. Prepare the Mixture
3. In a large bowl, whisk eggs with salt, pepper, oregano, and paprika.
4. Stir in cooked quinoa, spinach, bell pepper, onion, garlic, and feta.
5. Add optional olives, parsley, or chili flakes if desired.
3. Fill the Muffin Tin
6. Pour the mixture evenly into 6–8 muffin cups, filling about ¾ full.
4. Bake
7. Bake for 20–25 minutes until muffins are set, golden on top, and slightly puffed.
8. Test with a toothpick—it should come out clean.
5. Serve
9. Let muffins cool for 5 minutes before removing from the tin.
10. Serve warm, or store in the fridge for 3–4 days, or freeze for longer storage.
Tips
Use pre-cooked quinoa to save time.
Sauté onions and garlic lightly for extra flavor.
Muffins reheat well in the microwave or oven—perfect for meal prep.
Avoid overfilling cups; muffins puff up slightly while baking.
Recipe Notes
Naturally gluten-free and high-protein.
Can be made vegetarian or vegan (substitute eggs with flax or chickpea flour batter).
Great for breakfast, snacks, or brunch.
Frequently Asked Questions
Can I add meat?
Yes! Add cooked turkey, chicken, or bacon bits for extra protein.
Can these be frozen?
Yes. Freeze individually in zip-top bags and reheat in the microwave.
Can I add more vegetables?
Absolutely! Spinach, zucchini, or cherry tomatoes work well.
Nutritional Information
Calories 120 kcal
Protein 9 g
Carbohydrates 5 g
Fat 7 g
Fiber 1 g
Sugar 1 g