Healthy Make-Ahead Breakfast: Muffin Tin Frittatas

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

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. 

Make Ahead Breakfast Muffin Tin Frittatas 780 | Umami Girl-2


Having some cooked quinoa on hand is a great idea. Learn how to make a great pot of quinoa here. Same goes for lentils.

Quinoa for plant-powered protein

When 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.  

A flexible mini-frittata recipe

You 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.

Make Ahead Breakfast Muffin Tin Frittatas 780 | Umami Girl-2

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

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.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Serves 12


  • 1 cup cooked quinoa(
  • 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
  • 1/2 cup heavy cream, half and half, or whole milk
  • 10 large eggs
  • Freshly ground black pepper


  1. Preheat oven to 350°F with a rack in the center.
  2. 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.
  3. 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 cream, 1/4 teaspoon salt and a few good grinds black pepper.
  4. 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.

Nutrition Information

Amount Per Serving:

Calories:: 137 Total Fat:: 8.4g Carbohydrates:: 7.9g Fiber:: 0.9g Protein:: 7.5g

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