The Washington Post

Quinoa and Vegetable Egg Bites

Quinoa and Vegetable Egg Bites 6.000

Stacy Zarin Goldberg for The Washington Post; food styling by Lisa Cherkasky for The Washington Post

Nourish Jan 9, 2020

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.


Servings:
6

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 6 servings

Ingredients
  • 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

Directions

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.

Rate it

Recipe Source

From nutritionist and cookbook author Ellie Krieger.

Tested by Olga Massov.

Email questions to the Food Section.

Email questions to the Food Section at food@washpost.com.

Avg. Rating (12)

Rate this recipe

Nutritional Facts

Calories per serving of 2 egg bites: 190


% Daily Values*

Total Fat: 12g 18%

Saturated Fat: 3g 15%

Cholesterol: 190mg 63%

Sodium: 300mg 12%

Total Carbohydrates: 11g 4%

Dietary Fiber: 2g 8%

Sugar: 2g

Protein: 11g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

Most Read Lifestyle