Mediterranean Feta & Quinoa Egg Muffins
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5 from 1 vote

Low Carb Egg Muffins w/ Veggies & Feta Cheese

These low carb egg muffins with veggies and feta cheese are perfect for a grab-and-go breakfast, a healthy lunch, or for any time of the day!
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Breakfast, Brunch, Dinner, Lunch
Cuisine: Gluten Free, Low FODMAP Option, Mediterranean, Vegetarian
Keyword: egg muffins, grab and go breakfast, portable breakfast
Servings: 12 muffins
Calories: 114kcal
Author: EA Stewart, RD | Registered Dietitian Nutritionist

Ingredients

  • 2 cups baby spinach finely chopped
  • 1/2 cup finely chopped onion*
  • 1 cup chopped or sliced tomatoes {cherry or grape tomatoes work well}
  • 1/2 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
  • 1/4 teaspoon salt

Instructions

  • 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.
  • 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.
  • 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.
  • 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.

Notes

  1. *Omit onions for a Low FODMAP option.
  2. 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

Calories: 114kcal | Carbohydrates: 6g | Protein: 7g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 120mg | Sodium: 323mg | Potassium: 142mg | Fiber: 1g | Sugar: 1g | Vitamin A: 805IU | Vitamin C: 3.6mg | Calcium: 91mg | Iron: 1mg