Low Carb Egg Muffins w/ Veggies & Feta Cheese

4.53 from 19 votes

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

Cook Time30

Total Time45

Course: Breakfast, Brunch, Dinner, Lunch

Cuisine: Gluten Free, Low FODMAP Option, Mediterranean, Vegetarian

Keyword: egg muffins, grab and go breakfast, portable breakfast

Servings: muffins

Calories: 114kcal

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

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.

*Omit onions for a Low FODMAP option.
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.