Looking for a healthy breakfast or snack idea? Try this Mini Quinoa Frittata Recipe. These gluten-free quinoa breakfast cups are easy, nutritious, and completely satisfying. Plus, you can add whatever vegetables you like!
Watch The How-To Video
For years, we've been making mini frittatas, or as the kids like to call them, mini breakfast bites. They are almost like eggs and toast in one little cup!
This Mini Quinoa Egg Frittata Recipe is so versatile, and you can freeze frittatas for meal prep!
They're easy to throw together with whatever veggies you have on hand, and they reheat really well, so they're a convenient make-ahead meal.
It's only recently we started adding quinoa to our mini frittatas to make these egg bites even more healthy and delicious. It's so satisfying with the quinoa.
When short on time, we think they make a yummy lunch or snack. Since these breakfast bites are protein-packed, they're a nice pick-me-up after a workout as well.
This Ham and Cheese Frittata is also delicious! Also, try our amazing Quinoa Pizza Bites!
Why Cook with Quinoa
Quinoa has steadily gained popularity in recent years and with good reason. Perhaps its most unique health benefit is its overall nutrient richness.
This recipe calls for cooked quinoa, so if you want to know How to Make Quinoa Perfectly every time, we've got you covered.
Quinoa seeds {yes, it's a seed, not a grain} contain essential amino acids like lysine and small quantities of calcium, phosphorus, and iron. Quinoa can also provide small amounts of omega-3 fatty acids and fiber. Quinoa is also considered a complete protein.
It's gluten-free and easy to digest, so those with sensitivities can enjoy this one.
Step by Step Instructions
We like using our silicone baking pan because the quinoa egg bite frittatas slide right out, and it's easy to clean. However, you can use a regular metal one as well.
Don't forget to prepare your quinoa before making the recipe!
To start, preheat your oven to 350 degrees F. (177 degrees C.)
STEP 1 - COOK VEGGIES
First, heat a medium frying pan on medium-high heat. Place olive oil in the pan and cook diced vegetables for about 5 minutes or until tender.
STEP 2 - FILL CUPS WITH VEGGIES, QUINOA, AND CHEESE
Tip: If using a metal muffin pan, coat it with non-stick cooking spray.
Now, place an equal amount of the cooked vegetable mixture, cooked quinoa, and feta cheese in each muffin cup.
STEP 3 - FILL WITH EGG WHITES
Next, pour in egg whites (or beaten eggs) until the muffin cup is nearly full. Top with Italian herbs, pepper, and salt.
STEP 4 - BAKE
Finally, bake for 20-25 minutes or until the center is firm. Let your quinoa egg muffins cool, and then enjoy!
Expert Tips & Tricks
- Yes, you can use whole eggs in the recipe. You will need about 8 beaten eggs.
- To easily remove them from the pan, run a knife around the edge of each frittata.
Can You Freeze the Recipe?
In general, frittatas are best hot from the oven or eaten the next day. You can freeze these quinoa breakfast frittatas, but it may alter the texture slightly. However, they will still be good.
To freeze: Place baked cups on a baking sheet, then freeze until solid, and then transfer to a freezer-safe bag. To thaw, microwave for 20-40 seconds, depending on how many you're reheating.
Always follow our tips for preventing freezer burn!
How To Store Frittatas
You can store baked frittatas in an airtight container for about 4 days. They make a wonderful meal prep idea since they reheat so well.
More Healthy Breakfast Ideas
Easy Oatmeal Bars - our most popular recipe because it's easy to make and tastes amazing!
Crockpot Oatmeal - throw everything in the crockpot overnight and wake up to a delicious and satisfying breakfast.
Peanut Butter Oatmeal Bars - our popular bars are taken up a notch by adding creamy peanut butter.
Healthy Breakfast Sundaes - have a little fun with breakfast and make these fruit-filled cups.
Ham and Cheese Frittata - an all-time favorite recipe because it's so easy and has a great combination of flavors.
Baked Blueberry Oatmeal Cups - these little cups taste like a blueberry crisp but are way healthier!
Other Quinoa Frittata Recipes
Because you can customize the ingredients to their tastes, kids really like mini frittatas too. They're like a little cupcake quiche that makes a tasty meal for little ones.
Try these combinations:
- bacon, broccoli, and cheese
- spinach and feta
- ham and cheese
- as well as just plain cheese.
All are delicious!
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Printable Recipe
Mini Quinoa Frittata Recipe
Equipment
- frying pan
- Spatula or cooking spoon
Ingredients
- 2 ½ cups diced vegetables (your preference, but onions, peppers, and zucchini work well)
- 1 Tablespoon olive oil
- 1 cup cooked quinoa
- 1 cup crumbled feta cheese
- 20 ounces of liquid egg whites
- 1 Tablespoon Italian herbs
- Dash of salt and pepper
Instructions
- Preheat your oven to 350 degrees F. Then, heat a medium frying pan on medium-high heat. Place olive oil in the pan—Cook vegetables for about 5 minutes or until tender.
- If using a metal muffin pan, coat with non-stick cooking spray.
- Place an equal amount of the cooked vegetable mixture, quinoa, and feta cheese in each muffin cup.
- Pour in egg whites until the muffin cup is nearly full. Top with Italian herbs and pepper and salt.
- Bake for 20-25 minutes or until the center is firm.
- Let cool before removing from the pan. Enjoy!
Video
Notes
Nutrition
The post was originally published in 2016. It was updated with enhanced information and images on November 30, 2020.
Your cupcake pan can make more than muffins and cupcakes, so try this Mini Quinoa Frittata Recipe and let us know what you think!
Jasmine says
Erin, these sound and look delicious, will definitely have to try this. Its a great idea for on the go breakfast!
Erin says
Yes! I am always in a hurry in the morning, so these make it easy to eat healthy. My husband likes them to which is good and bad...he's eating healthy, but less for me 🙂
Marilyn says
Thank you for sharing this amazing recipe. pinned and tweeted.
Ilka says
These mini quinoa frittatas look so good! Love that you added the quinoa and vegetables for an extra nutrional punch! So yum! Pinning!
Erin says
Yes, quinoa packs additional nutritional punch, but it also fills me up for longer, which is nice! Thanks for the pin!
Nikki Frank-Hamilton says
Erin, these are perfect! I love quinoa, but the family is slower to get on board with it. I bet this would be a great way to sneak it into their diet! And I love that you made these in single servings, I am always looking for gluten free snacks to take on the go! Like I said, perfect!
Erin says
Yes, I thought you'd think these are good. Gluten-free and low carb. Plus, they really are portable. My husband has gotten so good at eating them while driving to work 😉
Kathryn Doherty says
We love mini frittatas too! And I love that you used quinoa in here for some extra protein and staying power. Looks like a great breakfast or on-hand snack!
Erin says
I love the fact these are good with whatever veggies we have on hand. The quinoa really does help keep me fuller longer, which is nice when you're on the go!
Liz says
Those look delicious! I love anything with feta, haha. My husband is a big fan of eggs so I think he'd like this!
Erin says
Then I think these would be perfect to try, Liz! My husband is a big fan...even pitches in and helps make them. He loves an easy breakfast and these do the trick. Thanks for stopping by!
Angela says
These look fabulous! I eat breakfast on the run, so this is perfect. Pinned & Stumbled this great recipe 🙂
Erin says
Perfect on the go snack or meal. Plus, they're pretty easy to make. We usually make them after dinner so we have a healthy breakfast the next morning. And all the clean up is done when you're doing the dinner dishes 🙂
Easy Peasy Life Matters says
We love quinoa at our house so this is totally up our alley! Thanks for sharing! 🙂
Erin says
We are definitely on a quinoa kick right now! It's so healthy and delicious...and the kids will eat it. Yeah! Enjoy!
Lisa O'Driscoll says
These look so delicious and I think I'd even add spinach to mine! Pinning
Erin says
Yes, spinach is really good in them too! Really any combination on the veggie side is good. For the kids, just plain cheese with a little hidden zucchini works well. Enjoy, Lisa!
Cathy Lawdanski says
I am in a breakfast rut and these look so good!
Erin says
I love having breakfast made when I come down in the morning....just makes the day start off well! Try them and let me know what you think!
Celeste | The Whole Serving says
So cute and delicious! I wish I could eat Quinoa, I'm allergic to the protein in Quinoa. Maybe I'll try them with another grain.
Erin says
Darn! Sorry you can't eat quinoa. I'm sure this would work with another grain as well. With your delicious recipes, I'm sure you could figure out something that could work 🙂
Lynn says
Yummy! What a perfect recipe to make ahead (I'm all about having things already made) and keep in your fridge for the week ahead. Think I have everything but the egg whites...but I can fix that with a quick trip to the grocery store today.
Thanks Erin.
Erin says
Thanks, Lynn! I love make ahead meals because I'm so busy. It just helps to have pre-made recipes so I make good choices. Regular eggs would work well in the frittatas as well.
Kellie says
What a fabulous way to add quinoa into our diet.