Looking for a healthy breakfast or snack idea? Try this Mini Quinoa Frittata Recipe. It’s easy, nutritious and satisfying. Plus, you can add whatever vegetables you like!
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Mini Quinoa Frittata Recipe
Mini Quinoa Frittata Recipe
We’ve been making mini frittatas, or as the kids like to call them egg cups, for years. 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. My husband likes to grab a few, warm them up, and eat them on the way to work. I think they make a yummy lunch or snack when I don’t have time to cook. This Mini Quinoa Frittata Recipe is so versatile.
We also love this savory Ham & Cheese Frittata for dinner.
It wasn’t until recently that we started adding quinoa to our mini frittatas to make them even more healthy and delicious. It’s more satisfying with the quinoa…It’s almost like eggs and toast in one little cup!
Why Cook with Quinoa
Quinoa has steadily gained popularity in recent years and with good reason. Perhaps its most striking 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.
We like using my silicone baking pan because the frittatas slide right out and it’s easy to clean, but you could use a regular metal one as well.
Once the veggies are cooked and quinoa and cheese are put in the cups, they’re ready in just over 20 minutes!
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Mini Quinoa Frittata Recipe
Quinoa Frittatas are an easy, healthy and delicious breakfast or snack recipe. Reheats well.
Print Pin RatePrep Time: 8 minutes
Cook Time: 22 minutes
0 minutes
Total Time: 30 minutes
Servings: 12 mini frittatas
Calories: 92kcal
Ingredients
- 2 1/2 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
- Heat pan on medium high heat. Place olive oil in pan. Cook vegetables about 5 minutes or until tender.
- If using metal pan, coat with non-stick cooking spray.
- Place equal amount of vegetable mixture, quinoa and feta cheese in each muffin cup.
- Pour in egg whites until cup is full. Top with Italian herbs and pepper and salt.
- Bake for 20-25 minutes or until center is firm.
- Let cool before removing from pan. Enjoy!
Notes
The recipe is great to make ahead and eat throughout the week. Nutritional information is approximate and was calculated using a recipe nutrition label generator. ★ Did you make this recipe? Don't forget to give it a star rating below!
Nutrition
Calories: 92kcal | Carbohydrates: 5g | Protein: 7g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 11mg | Sodium: 235mg | Potassium: 106mg | Sugar: 1g | Vitamin A: 520IU | Vitamin C: 4.6mg | Calcium: 75mg | Iron: 1.3mg
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Other Quinoa Frittata Recipes
Because you can customize the ingredients, kids really like mini frittatas too. They’re like a little cupcake quiche that makes a tasty meal. We’ve tried:
- bacon, broccoli, and cheese
- spinach and feta
- as well as just plain cheese.
All delicious!
Your cupcake pan can make more than muffins and cupcakes so try this Mini Quinoa Frittata Recipe and let me know what you think!
If you’re looking for another healthy breakfast recipe try these Easy Oatmeal Bars.
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Erin, these sound and look delicious, will definitely have to try this. Its a great idea for on the go breakfast!
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 🙂
Thank you for sharing at #OverTheMoon. pinned and tweeted.
These mini quinoa frittatas look so good! Love that you added the quinoa and vegetables for an extra nutrional punch! So yum! Pinning!
Yes, quinoa packs additional nutritional punch, but it also fills me up for longer, which is nice! Thanks for the pin!
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!
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 😉
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!
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!
Those look delicious! I love anything with feta, haha. My husband is a big fan of eggs so I think he’d like this!
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!
These look fabulous! I eat breakfast on the run, so this is perfect. Pinned & Stumbled this great recipe 🙂
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 🙂
We love quinoa at our house so this is totally up our alley! Thanks for sharing! 🙂
We are definitely on a quinoa kick right now! It’s so healthy and delicious…and the kids will eat it. Yeah! Enjoy!
These look so delicious and I think I’d even add spinach to mine! Pinning
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!
I am in a breakfast rut and these look so good!
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!
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.
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 🙂
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.
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.
What a fabulous way to add quinoa into our diet.