Quinoa and Vegetable Egg Bites

1 week ago 5

Democracy Dies successful Darkness

3.8 (45)

These savory three-bite ovum cups, packed with hearty quinoa and colorful sauteed vegetables and baked successful a muffin tin, are similar loaded mini-frittatas. Seasoned with smoked paprika and Parmesan cheese, each wound packs bold flavor. Make them ahead, truthful they are astatine the acceptable to reheat, oregon devour astatine country somesthesia for a speedy and nourishing meal connected the go.

NOTES: You volition request astir 1/3 cupful uncooked quinoa to get to 1 cupful cooked. If you privation little smoky-tasting bites, commencement with 1/2 spoon of smoked paprika and adhd more, if desired.

From nutritionist and cookbook writer Ellie Krieger.

Ingredients

2 tablespoons extra-virgin olive oil
1 tiny yellowish onion, diced
1 reddish doorbell pepper, diced
4 ounces portobello oregon cremini mushrooms, coarsely chopped
3/4 spoon kosher salt
2 cloves garlic, minced
1 spoon smoked paprika
3 cups packed (3 ounces) caller spinach, coarsely chopped
6 ample eggs
1 cupful cooked, cooled quinoa, preferably red
1/3 cupful (1 ounce) grated parmesan cheese
1/4 spoon freshly crushed achromatic pepper

Nutritional Facts

Per serving of 2 ovum bites

Calories
190
Fat
12 g
Saturated Fat
3 g
Carbohydrates
11 g
Sodium
300 mg
Cholesterol
190 mg
Protein
11 g
Fiber
2 g
Sugar
2 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From nutritionist and cookbook writer Ellie Krieger.

Tested by Olga Massov.

Published January 8, 2020

Updated March 16, 2026