Recipe ReDux Mediterranean Feta & Quinoa Egg Muffins

Mediterranean Feta & Quinoa Egg Muffins These Mediterranean Feta and Quinoa Egg Muffins are packed with protein and other nutrients, and are absolutely delicious! Easy to make ahead and enjoy for breakfast, a healthy snack, or for any meal of the day. Perfect for Meatless Monday too!

End-of-summer news flash!!! My {almost } 13 year old daughter, Miss SiSi, decided to become a {lacto ovo} vegetarian2 weeks ago.

I’m a little hesitant writing this, knowing that teenagers have a penchant for spur of the moment decisions, and she could change her mind at any minute, but I’m going with it for now, because the fact of the matter is, that more than half of the meals we eat are already plant-based, so from a cooking perspective I think it will be pretty easy, as long as my “boys” get a little meat from time to time on the side. And even though Mr. Spicy, Big Tex, and I are omnivores/flexitarians, as I shared in this post, I definitely think a mostly plant based diet is a very healthy way to eat, so I’m here to support her decision 100%.

The thing is, though, that there’s no way this RD mama is going to let her daughter live off macaroni and cheese and buttered noodles every day.

Mediterranean Feta & Quinoa Egg Muffins

Sheesh! What would you think of me if I allowed something like that?!

And that’s where these Mediterranean Feta & Quinoa and Egg Muffins created for this month’s Recipe ReDux will come in to play deliciously next week when SiSi heads back to school. Chock full of some of her favorite ingredients {other than pasta!} these muffins, aka “Bites” {see below} are the perfect thing to pack in a nutritious school {or work} lunch!

“Bars & Bites for Brown Bags” Whether you pack your lunch in a bento box, a brown bag or a retro cartoon character lunch box, don’t forget the bars and bites. Small squares or round bites can pack nutrition into a sweet or savory taste. Show us your favorite way to jazz up any type of lunch box.

I’ll be honest and tell you that my girl isn’t a huge veggie eater {and if I had to perfectly honest with you, I would tell you that she could probably live off of noodles, bread, and potatoes, topped with butter of course, on a daily basis}, but she humors me by eating tomatoes and olives on a fairly regular basis, and I’ve discovered that spinach and onions {when chopped up and cooked} are acceptable things to add in to foods. Notice I said “add in” NOT sneak. Sorry for shouting, it’s just that I am very anti-sneak when it comes to kids and vegetables…


These egg muffins should fit the brown bag lunch bill on every level, because in addition to tomatoes, olives, onions, and spinach, they also contain another all-time favorite of SiSi’s, feta cheese, which, in her opinion, makes everything more palatable. As in, “Yes Mom, I will have a little Greek Salad along with my feta cheese!”

Ingredients for Mediterranean Feta and Quinoa Egg MuffinsWork with me here friends…if feta cheese is what it takes to get my daughter to eat some greens, then I’m all for it!

And, finally, in addition to the feta, the eggs and quinoa get a little protein in to my carb lovin’ daughter, which I’m also all for if it makes her a little less crabby moody, ahem, emotional, when she gets home from school.


Wish me luck over these next several years 🙂

Mediterranean Feta & Quinoa Egg Muffins

Mediterranean Feta & Quinoa Egg Muffins
Prep time
Cook time
Total time
The flavors of the Mediterranean pair together deliciously in these nutrient and protein packed feta and quinoa muffins perfect for brown bagging for lunch, an on-the-go breakfast, or enjoying for any meal or snack of the day!
Serves: 12 muffins
  • 2 cups baby spinach, finely chopped
  • ½ cup finely chopped onion
  • 1 cup chopped or sliced tomatoes {cherry or grape tomatoes work well}
  • ½ cup chopped {pitted} kalamata olives
  • 1 tablespoon chopped fresh oregano
  • 2 teaspoons high oleic sunflower oil, plus optional extra for greasing muffin tins
  • 8 eggs
  • 1 cup cooked quinoa*
  • 1 cup crumbled feta cheese
  • ¼ teaspoon salt
  1. Pre-heat oven to 350 degrees fahrenheit, and prepare 12 silicone muffin holders on a baking sheet, or grease a 12 cup muffin tin with oil and set aside.
  2. Chop vegetables and heat a skillet to medium. Add vegetable oil and onions and saute for 2 minutes. Add tomatoes and saute for another minute, then add spinach and saute until wilted, about 1 minute. Turn off heat and stir in olives and oregano, and set aside.
  3. Place eggs in a blender or mixing bowl and blend/mix until well combined. Pour eggs in to a mixing bowl {if using a blender} then add quinoa, feta cheese, veggie mixture, and salt, and stir until well combined.
  4. Pour mixture in to silicone cups or greased muffin tins, dividing equally, and bake in oven for 30 minutes, or until eggs have set and muffins are a light golden brown. Allow to cool for 5 minutes before serving, or may be chilled and eaten cold, or re-heated in a microwave the next day.
*If you have precooked quinoa in your fridge, it works perfectly in this recipe, but if you are cooking it specifically for this recipe I recommend making a big batch {2 cups water per each cup of dry, rinsed quinoa} and saving the extra for leftovers.
Nutrition Information
Serving size: 1 muffin Calories: 120 calories per muffin

Mediterranea Feta & Quinoa Egg Muffins Nutrition and Serving Notes…

  • Naturally gluten-free, vegetarian, soy free, corn free, and nut free.
  • Omit the onions, and these are perfect for a low FODMAP diet.
  • 120 calories per muffin and packed with a respectable amount of protein {7 grams per muffin}
  • Serving ideas… Breakfast “On-the-Go”–>2 muffins + a piece of fruit; Brown Bag Lunch–> 2 muffins + a piece of fruit + veggie sticks; Afternoon Snack–>1 muffin + a piece of fruit; Family Dinner for Busy School Nights–> 2 muffins + salad + fresh fruit.
  • Mix the egg muffin recipe up to your taste by staring with the egg and quinoa mixture then adding the following–>Italian Muffins {tomatoes, spinach, fresh basil, mozzarella and Parmesan}, Dairy Free Very Veggie Muffins {tomatoes, onion, garlic, spinach, zucchini, & artichoke hearts}; Make Mine w/ Meat Muffins {onions, tomato, chopped ham or crumbled Italian turkey sausage, and cheddar}

Mediterran Feta & Quinoa Egg MuffinsNeed some other vegetarian brown bag lunch ideas? Here’s what I have planned for packing for SiSi’s school lunches, all served with a piece of fruit and/or veggies {carrot sticks, sugar snap peas, and cucumbers are her favorites}…

Vegetarian School Lunch Ideas

  • Amazingly Addictive Artichoke Squares-So easy to make ahead of time in big batches and freeze/defrost for lunches!
  • Vegetarian refried beans with cheese and rice
  • Veggie Sandwich w/ goat cheese, tomato slices, lettuce, cucumbers, and avocado
  • Tomato Soup {This homemade tomato soup is my all-time favorite, or Trader Joes Organic Cream of Tomato Soup is quite tasty} + a cheese sandwich
  • Macaroni and Cheese {yes, on occasion!} Bonus if it’s this homemade mac and cheese with carrots from The Meal Makeover Mom’s Cookbook
  • Pasta with marinara sauce and ricotta cheese
  • Mixed Up Quinoa Salad-The whole family loves this, so I love to make a big batch as the leftovers keep well in the fridge for a few days for a quick and easy lunch.
  • PB and J Sandwich
  • Vegetarian Chili topped with cheese {This chili recipe is a family favorite so I will make it without the meat, and add more beans or lentils}

Check out my new Pinterest Board, Family Friendly Vegetarian Recipes, for more tween/teen friendly vegetarian recipe ideas the whole family will {fingers crossed} love!

Now go check out all the other delicious sweet and savory Brown Bag Bars and Bites from my Recipe ReDux friends!

I love hearing from you! Have you made egg muffins before? What ingredients would you add to these muffins? What are your favorite vegetarian brown bag lunch ideas? Do you have {or have had} a teenager? Tips please, pretty, pretty please!!!

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  1. OMG, these look amazing! Love olives and NEVER thought to add to eggs. WHY? You have changed by eggs forever. 🙂

  2. Love, love, love this!! We are actually ovo/pescatarian (salmon only) vegetarian (mostly). My son is very lactose intolerant, so I’ve learned to cook nearly everything without milk (pizza was my one downfall!). Eggs are something my daughter loves, and we do something similar to your muffins, only as a scramble. I LOVE the muffin idea though!! Kind of like a frittatta/quiche in a cute cup. Good luck to her!!

  3. These look so delicious, EA! Like little mini-quiches. I love the idea!

  4. What a great, out of the box idea for this month’s theme! Looks tasty!

  5. Yum, I can’t wait to try these! I love savoury muffins 🙂

  6. Great minds think alike!! Although your pics are so much better than mine!

  7. Perfect for on-the-go mornings! Love it! I bet they freeze well!

  8. Looks great! Will try!

  9. thanks for rounding out our round-up with a little savory protein addition! they look delish!

  10. Oh boy – just waiting for those teenage years 🙂 And like Danielle said, olives in eggs?? Sign me up – look forward to trying these out!

  11. I’m not vegetarian per say although I very seldom eat meat (except fish) I think there are plenty of ways to get protein in your diet if you are knowledgable and conscience about it like I know you are 😉
    These are a perfect grab and go breakfast! I’ve got to make a huge batch, do you think they will freeze well?

  12. Good luck! 🙂 If a little feta is what it takes, then feta it is! What a great way to have a healthy vegetarian bite, and it’s perfect for back to school!

  13. I love these egg muffins. Such a fabulous breakfast option when I am traveling. I love adding asparagus and bell pepper (jalapeño,) to my egg treats. Your recipe sounds so good! Hope you are doing well!!! Sending hugs, Terra

  14. oh wow, you have outdone yourself. SiSi must be quietly pleased to have a mum who can rise to the challenge of her change of diet. This great recipe can go so many ways I feel. Spicy, French, Mexican, Korean. Endless.

  15. Yum, I love egg convenient on the go! I’m part of the “21st posting group” for RR and I never usually see the other group’s link-up, so I’m glad I did this month!
    xoxo Sarah Grace, Fresh Fit N Healthy.

  16. I’m loving the fusion if fabulous influences in this recipe! How clever too, I wouldn’t have thought of using quinoa x

  17. Thank you for combining all my favorites in one recipe. This is a must for the holiday weekend. Do you think they will hold up in double parchment liners??

  18. I never tried baking with quinoa. These muffins sound delicious, EA!

  19. these look really tasty and I agree on not sneaking veggies in

  20. What a great idea- I’m curious, is your daughter still on that lifestyle choice or has she let the meat back in?!

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