Quinoa Spinach Egg Muffins

Name: Quinoa Spinach Egg Muffins
Prep time: 31 min
Cook time: 40 min
Total time: 1 h 11 min
Yield: 6 servings
Cuisine: American
Ingredients: ½ cup (95 g) white quinoa, rinsed well in a fine-mesh sieve; 1 cup (240 ml) water; 2 tablespoons (28 ml) olive oil, divided: 1 tablespoon for the spinach, 1 tablespoon for greasing the tin; 5 ounces (140 g) baby spinach, roughly chopped; 3 whole (45 g) scallions, thinly sliced, white and green parts; 8 whole (400 g) large eggs, at room temperature if possible; ¼ cup (60 ml) whole milk; ¾ teaspoon (4 g) fine sea salt; ¼ teaspoon (½ g) black pepper, freshly ground; ½ teaspoon (1½ g) garlic powder; ¾ cup (100 g) feta cheese, crumbled; 6 ounces (170 g) cherry tomatoes, about 12 tomatoes, each halved

From the MyKitchenBank Kitchen

Fluffy baked egg cups packed with nutty quinoa, wilted spinach, salty feta and sweet cherry tomatoes. They release cleanly from the tin, reheat well, and make an easy high-protein breakfast for the week.

Prep: 31 min
Cook: 40 min
Wait: 20 min
Total: 1 hr 31 min
Makes: 12 muffins (serves 6, 2 per person)

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Ingredients

6 servings

For the quinoa
½ cup (95 g) white quinoa, rinsed well in a fine-mesh sieve
1 cup (240 ml) water
For the muffins
2 tablespoons (28 ml) olive oil, divided: 1 tablespoon for the spinach, 1 tablespoon for greasing the tin
5 ounces (140 g) baby spinach, roughly chopped
3 whole (45 g) scallions, thinly sliced, white and green parts
8 whole (400 g) large eggs, at room temperature if possible
¼ cup (60 ml) whole milk
¾ teaspoon (4 g) fine sea salt
¼ teaspoon (0.5 g) black pepper, freshly ground
½ teaspoon (1.5 g) garlic powder
¾ cup (100 g) feta cheese, crumbled
6 ounces (170 g) cherry tomatoes, about 12 tomatoes, each halved

Equipment (9)

12-cup standard muffin tin (½-cup / 120 ml cups)
Small saucepan with lid (2-quart / 2 L)
Fine-mesh sieve
Large nonstick skillet (10-inch / 25 cm)
Large mixing bowl
Whisk
Liquid measuring cup or ladle (⅓ cup / 80 ml)
Instant-read thermometer
Small offset spatula or butter knife

Steps

Before you start

Quinoa must be cooked and cooled before it meets the eggs, so start there. You can also use 1½ cups (255 g) leftover cooked quinoa and skip the first two steps.
Squeezing the cooked spinach very dry is the key to firm, not watery, muffins.
Grease the muffin tin generously even if it is nonstick. Egg sticks stubbornly.
Total time is about 90 minutes, but only about 30 minutes is hands-on.

1
Cook the quinoa
- Combine the rinsed quinoa and water in a 2-quart saucepan.
- Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes without lifting the lid.
- Remove from the heat and leave covered for 5 minutes to steam.
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Ready when: All water is absorbed and the grains are tender with a tiny white spiral tail visible.
Tip: Rinsing removes the bitter natural coating, so don't skip it.
2
Cool the quinoa
- Fluff the quinoa with a fork and spread it on a plate or small baking sheet in a thin layer.
- Let it cool for about 10 minutes.
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Ready when: Quinoa feels just warm or room temperature to the touch.
3
Preheat and prep tinOven 375°F / 190°C
- While the quinoa cools, position a rack in the middle of the oven and preheat to 375°F (190°C).
- Brush the cups of a 12-cup muffin tin generously with 1 tablespoon of the olive oil, including the top surface around each cup.
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Ready when: Every cup is glossy with oil on the bottom and sides.
Tip: Use the 1 tablespoon of oil for the tin, saving the other for the spinach.
4
Wilt the spinach
- Heat the remaining 1 tablespoon olive oil in a 10-inch skillet over medium heat.
- Add the scallions and cook for 1 minute until softened.
- Add the chopped spinach in handfuls, stirring, and cook for about 2 minutes until fully wilted.
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Ready when: Spinach is dark green, limp, and no raw leaves remain.
Tip: Add spinach in batches; it looks like too much at first but shrinks quickly.
5
Squeeze the spinach dry
- Transfer the spinach and scallions to a sieve or a clean kitchen towel.
- Let cool for 2 minutes, then press or squeeze firmly to remove as much liquid as you can.
- Chop it finely if any large clumps remain.
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Ready when: No liquid drips out when you squeeze a handful; you should have about ½ cup packed.
Tip: Excess spinach water is the main cause of soggy, weeping egg muffins.
6
Whisk the eggs
- In a large bowl, whisk the eggs, milk, salt, pepper, and garlic powder for about 30 seconds until the mixture is uniformly yellow with no streaks of white.
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Ready when: Mixture is smooth, pale yellow, and slightly frothy.
Tip: Feta is salty, so keep to the ¾ teaspoon of salt.
7
Combine the filling
- Stir the cooled quinoa, squeezed spinach mixture, and ½ cup (about 65 g) of the feta into the eggs until evenly distributed.
- Keep the remaining feta for topping.
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Ready when: Quinoa and spinach are evenly suspended in the egg, with no clumps.
8
Fill the cups
- Stir the mixture again, since the quinoa settles.
- Ladle about ⅓ cup (80 ml) into each greased cup, filling them just below the rim.
- Sprinkle with the remaining feta and press 2 tomato halves, cut side up, gently into the top of each muffin.
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Ready when: All 12 cups are filled evenly to about ¼ inch (6 mm) below the rim.
Tip: Stir between every couple of scoops so each cup gets its share of quinoa.
9
Bake the muffinsOven 375°F / 190°C
- Bake at 375°F (190°C) for 20 to 24 minutes, rotating the tin front to back after 12 minutes.
- They are done when puffed and golden at the edges and the center springs back when pressed.
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Ready when: A knife inserted in the center comes out clean, and an instant-read thermometer reads 160°F (71°C).
Tip: Don't overbake; the muffins turn rubbery and dry once they're past 165°F (74°C).
10
Rest and release
- Cool the tin on a wire rack for 5 minutes; the muffins will deflate slightly.
- Run a small offset spatula or butter knife around each muffin and lift it out.
- Serve warm.
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Ready when: Muffins pull away from the sides and lift out intact.
Tip: Releasing too early makes them crumble; too late and they steam and stick.

Good to know

Tips

Generous oil is the best insurance against sticking; silicone liners also work, but still lightly oil them.
Pat the cherry tomato halves dry on a paper towel if they look very juicy.
Stir the egg mixture before each scoop so the quinoa doesn't sink and leave some cups all egg.
For a heartier version, fold in ½ cup (about 60 g) diced cooked ham or crumbled cooked sausage.

Make ahead

"Cook and cool the quinoa and squeeze the spinach up to 2 days ahead and refrigerate separately in airtight containers. Or bake the full batch up to 4 days ahead and reheat to serve."

Storage & reheating

"Room temperature: up to 2 hours. Refrigerator: cool completely, then store in an airtight container for up to 4 days. Freezer: freeze on a tray until solid, then bag for up to 2 months. Reheat refrigerated muffins in the microwave for 30 to 45 seconds, or frozen ones for 60 to 90 seconds, until hot throughout (165°F / 74°C). Alternatively, reheat in a 350°F (175°C) oven for 10 to 15 minutes."

Substitutions

feta cheese → crumbled goat cheese or shredded sharp cheddar. Use the same amount; cheddar is milder, so add an extra pinch of salt.
baby spinach → 10 ounces (280 g) thawed frozen chopped spinach. Squeeze it very dry in a towel and skip the wilting; sauté the scallions briefly in the oil.
whole milk → unsweetened plain almond or oat milk. Use the same amount; results are nearly identical.
white quinoa → 1½ cups (255 g) cooled cooked quinoa, any color. Skips the cooking steps. Red or tri-color quinoa works equally well.