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Healthy Make-Ahead Breakfast: Muffin Tin Frittatas

This portable, make-ahead breakfast gets a plant-powered protein boost from quinoa.

Healthy Make-Ahead Breakfast- Muffin Tin Frittatas | Umami Girl(This post contains affiliate links.)

I am no stranger to the frittata. That’s the way I like it. Breakfast, lunch, dinner, snack — bring it. And while a regular-size, multi-serving frittata is pretty much unimpeachable just the way it is, I’ve rarely heard complaints about turning something already awesome into something awesome AND individually portioned. 

Healthy Make-Ahead Breakfast- Muffin Tin Frittatas | Umami GirlWhen I was working on the quinoa book, I experimented with adding cooked quinoa to frittatas and was really happy with the results. Quinoa is just as filling and protein-packed as eggs, and I liked the idea of keeping things interesting while also swapping in some plant-powered protein for a little bit of the egg. The book contains several really tasty variations of muffin tin frittatas with quinoa (so…you know…please buy it, ahem). I also really love this version, which has a low-maintenance Greek omelet kind of vibe.  

Healthy Make-Ahead Breakfast- Muffin Tin Frittatas | Umami GirlYou can’t beat these little guys for a make-ahead breakfast to hand off to your kids as they rush out the door on school days, or to keep on hand for your own breakfasts or 4 pm slump snacks. Feel free to experiment with other add-ins as long as you keep the ratios and overall volume of ingredients just about the same.

Hope you’re having a good start to the week.

Talk to you soon.

Carolyn xx

Healthy Make-Ahead Breakfast Recipe: Muffin Tin Frittatas with Spinach, Feta and Quinoa

Preparation 15 min Cook Time 20 min Total Time 0:35
Serves 12     adjust servings

These little guys are great for you and so versatile. You can serve them on a platter at a party or keep them in the fridge for the week to grab and go on busy mornings. Quinoa ups the plant-powered protein factor and tastes great with eggs.


  • 1 cup cooked quinoa (see recipe below)
  • 1 tablespoon olive oil
  • 1 medium shallot, minced
  • 1 medium garlic clove, minced
  • 1/4 teaspoon salt, plus a few pinches
  • 3 ounces baby spinach
  • 2 ounces feta, crumbled
  • 2 tablespoons butter
  • 10 large eggs
  • Freshly ground black pepper


  • Preheat oven to 350°F with a rack in the center.
  • Warm the olive oil in a 10-inch nonstick skillet over medium heat. Add shallot, garlic and a good pinch of salt and cook, stirring constantly, for a minute, until very fragrant. Add spinach and cook, stirring, until wilted and dramatically reduced in volume but still bright green, about two minutes more. Off the heat, stir in the quinoa and feta and set aside.
  • Cut the butter into 12 pieces and place one into each muffin cup. Place muffin tin in oven for 5 minutes to melt butter. Meanwhile, scramble the eggs in a medium bowl with the 1/4 teaspoon salt and a few good grinds black pepper.
  • Working quickly and carefully, brush melted butter to coat the bottoms and sides of the muffin cups. Pour eggs evenly into muffin cups, filling each about halfway. Spoon a roughly even amount of spinach-quinoa mixture into each muffin cup. Bake for 20-25 minutes, until eggs are set. Cool slightly before gently removing from pan. Serve immediately or cool completely on a rack before storing tightly covered in the fridge for up to a week.
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    How to Cook Quinoa

    This recipe makes about three cups of cooked quinoa (three times as much quinoa as you'll need for the frittatas), but simply cooked quinoa is incredibly versatile. Serve the rest with some chopped vegetables in a salad, warm with tomato sauce, or anything in between.


    • 1 cup dry white quinoa
    • 2 cups water or stock (I like to use my favorite vegetable stock)
    • Good pinch of salt


  • Rinse the quinoa very well in a fine mesh sieve under running water. Place quinoa in a small pot along with water or stock and salt. Bring to a boil, then cover and simmer for about 15 minutes, until liquid is almost completely absorbed. Remove from heat and leave covered for 10 minutes more. Stir or fluff with a fork. Quinoa is ready to eat as-is or use in a recipe.
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    Hi there, I'm Carolyn, and I'm delighted you're here. I'm a NYC-area food, travel, yoga, coffee, wine, running, music making and book obsessive with a great family and a love for sharing it all with you. Grab a drink and come on in. Learn more.