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Quinoa Egg Muffins Recipe with sun dried tomatoes, spinach and feta cheese. Complete breakfast on the go or a snack. These savoury quinoa muffins are freezer friendly. | ifoodreal.com

These quinoa egg muffins are a complete breakfast on the go or a snack, filled with complex carbs from quinoa and healthy fats from flax or chia seeds. So easy and delicious, I recommend to double the recipe and freeze. Also try mini frittatas with spinach, and sweet potato egg bake with taco seasoning.

Eating clean and working out, especially lifting, means 5 meals a day for me and Alex. Plus 2 kids => that is a lot of cooking and food. These quinoa egg muffins are very, very popular in my house. Kids do not complain about eating quinoa and spinach, and we have an easy grab and go snack. Filling up a plate with all food groups 5 times a day isn’t fun – true fact.

Quinoa Egg Muffins Recipe with sun dried tomatoes, spinach and feta cheese. Complete breakfast on the go or a snack. These savoury quinoa muffins are freezer friendly. | ifoodreal.com

These quinoa egg muffins are great for using up leftover quinoa, wilted spinach and old sun dried tomatoes sitting at the bottom of a big Costco jar.

You could use all egg whites and skip feta for a leaner version.

Quinoa Egg Muffins Recipe with sun dried tomatoes, spinach and feta cheese. Complete breakfast on the go or a snack. These savoury quinoa muffins are freezer friendly. | ifoodreal.com

Please read my recipe carefully to avoid disappointment. Somehow, if baked directly in a muffin tin (even non-stick and well sprayed with oil), the muffins will stick! This was not the case with my quinoa egg muffins with broccoli, probably because I used cottage cheese that time. I found using liners that are well sprayed works. You could also make this recipe in to an egg bake and cut into slices.

These quinoa egg muffins were delicious and full of Mediterranean flavours. I hope you enjoy them!

Healthy Sundried Tomato, Spinach and Quinoa Egg Muffins

Healthy Sundried Tomato, Spinach and Quinoa Egg Muffins


  • 3 eggs, large
  • 1 + 1/2 cup egg whites
  • 3 tbsp ground flax seeds or chia seeds
  • 1/4 cup feta cheese, crumbled
  • 1 tbsp onion (garlic) powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper, ground
  • 1 cup quinoa, cooked
  • 2 handfuls spinach, coarsely chopped
  • 1/2 cup sundried tomatoes packed in oil/water, rinsed, drained & chopped
  • Cooking spray (I use Misto)


  1. Preheat oven to 350 degrees F, place cupcake liners into a 12 muffin tin and spray generously with cooking spray. Alternatively, you could use a silicone BPA-free muffin baking pan or individual silicone BPA-free muffin cups. Also, you could make the egg bake in an 8 x 8 baking dish lined with parchment paper and then cut into squares. DO NOT bake the egg muffins directly in the muffin tin, they will stick!
  2. In a large mixing bowl, whisk eggs and egg whites for 30 seconds. Add flax/chia seeds, feta cheese, onion (garlic) powder, salt, pepper and whisk to combine. Add quinoa, spinach, sun dried tomatoes and mix. Fill each muffin with egg mixture 3/4 full. If you have extra mixture bake in additional ramekins but do not overfill. Bake for 20 minutes, remove from the oven and let cool for about 10 minutes. Using a rubber spatula, loosen the egg muffins from the muffin tin and slide onto a platter. Serve hot (I like to add a few drops of Frank's RedHot Buffalo Sauce on top).
  3. Storage Instructions: Refrigerate in an airtight container (I use primarily these glass containers) for up to 5 days. Reheat in microwave for easy breakfast on-the-go or a snack. Freeze in an airtight container for up to 3 months.

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving = 1 muffin:
Calories: 80.1
Total Fat: 2.3 g
Cholesterol: 46.5 mg
Sodium: 220.6 mg
Total Carbs: 8.0 g
Dietary Fiber: 1.6 g
Protein: 7.2 g
WW Points+: 2

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  1. Anneli

    These look so good! They remind me of mini quiches which I love, but, healthier. I’ll try making these in the next few weeks when I can actually turn my oven on again!

    • Olena

      True about the quiches. It’s the liners I used made them into quiche like shape. I hope your hand is doing better!!!

  2. Cathy Perez

    I love having a good breakfast, I’m trying to incorporate healthier versions, and this one looks healthy and yummy! Pinned!

  3. eat good 4 life

    Oh man, I love the combo of ingredients in here especially the mixture with the egg whites and whole eggs. This is great for breakfast on the go as well!!

  4. Michelle @ Vitamin Sunshine

    Those look so good. Now if only I had a big Costco sized jar of sun dried tomatoes. Is it weird that I miss Costco all the time, even after being out of the states for 4 years??!

    I need to make some savory grab and go breakfasts… been relying on breakfast cookies since I went back to work last month!

    • Olena

      Lol Michelle. I don’t blame you. I can’t live without Costco. I hear your pain. I actually need to make breakfast cookies – on my list. Will check out your recipe.

  5. Barb.

    Is it 1 1/2 cup egg whites? That seems like a lot. Or is it 1 egg white plus half a cup? It’s written weird.

  6. Katy

    What is onion (garlic) powder? Do you mean onion or garlic powder? They are two very different things…

  7. Anna

    Hi, when you say “total fat”/”total carb” do you mean for all 12 muffins in total or per 1 muffin?

  8. Tanya

    This looks delicious! If I didn’t want to use egg whites, just whole eggs, how many eggs would I use?

  9. Mel

    1 cup cooked Quinoa or cook 1 cup quinoa? Very different so I wanted to make sure 🙂

    • Olena

      1 cup of cooked quinoa, measured after cooking. Recipe would indicate uncooked or dry quinoa and call you to cook it if that’s what had to be done. That’s how recipes are written however I understand it could be read both ways.

      • Diana

        I’m gonna agree with Mel on this one – perhaps “1 cup cooked quinoa” instead of “1 cup quinoa, cooked” would be clearer. Thanks for the recipe, I’m going to try this tonight!! Looks amazing.

  10. Lori

    Delicious! We’re the hit of our Easter brunch! Next time I’ll put the tomato, feta and spinach in first and cover with the egg mixture. Had trouble equally distributing everything! Otherwise perfect!

  11. Skevla

    Tried out this recipes anda turned out wonderful. I love how simple and quick it is to assemble, and the convenience of having it prepared for an on the go breakfast or snack. I knew just from reading the ingredient list that this was going to be a winner (I mean, c’mon: spinach, feta cheese and sundried tomatoes 😍) The result was even better than expected. I also loved the addition of chia seeds!

  12. Mary Anne

    I made this recipe tonight for dinner and loved it. Its easy to make and very flavorful. I used mostly egg whites and made it in an 8 x 8 baking dish. Great recipe!

  13. Irene

    These look tasty! Can you use frozen spinach? I usually have a bag in the freezer, and if so, how much?

  14. Valerie

    Fixin to make these for a great mid morning snack, gonna use the quinoa and kale from Costco, my favorite store!! Will let you know how they turn out!! Thanks for the awesome recipe!!

    • Olena

      You are welcome, Valerie. I love Costco for its affordability of real food as well. No one can beat their prices and selection. And I’m not the one that walks away with packages of some cleaning sprays so all money well spent.

      • Valerie stamper

        They turned out so good!!! I used all egg white and the quinoa and kale!!! I will be making these on a regular basis!! Perfect for a mid morning snack!! Costco is the only place I get my meats from!! My oldest son works at Costco!! Great pay and great benefits! Thanks again for the recipe!!

    • Olena

      It depends whether you are freezing or refrigerating, PLUS all microwaves are so different in terms of power. Try in 15 secs intervals and figure out the optimal time. There is really no universal guide to microwaving.

  15. Lori

    I’ve made these muffins before, and they’re delicious! If I wanted to make this into an egg bake, what kind of baking dish should I use and for how long should I cook it?

  16. R.P.Walters

    I found this recipe by chance when I first started using quinoa. It was such a hit with the family when I first made it I had to start using a pan to bake instead of muffin tins. I like adding a dash of herbs de provence to the mix. Thank you !



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