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spinach and onion quiche
These caramelized onion, spinach, quinoa quiche bites are easy and loaded with healthy goodness. I am always looking for breakfast choices that are good for everyone, and these pass the test and more. Quinoa is dubbed a superfood and with good cause. Look at the health benefits in one cup of quinoa…and then you have eggs, spinach and onion on top of that…heavenly!
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium: 9% of the RDA.
- Over 10% of the RDA for Vitamins B1, B2 and B6.
- Small amounts of Calcium, B3 (Niacin) and Vitamin E.
and then you have eggs, spinach and onion on top of the nutritional punch from the quinoa!
Caramelized Onion, Spinach, Quinoa Quiche Bites
- olive oil spray
- 6 eggs
- 1/4 C milk
- 2 T olive oil
- 1 C cooked quinoa
- 1/2 C shredded swiss cheese
- 1/2 C frozen spinach, thawed and liquids squeezed out
- 1 medium onion, diced
- 1/4 tsp salt
- 1/4 tsp pepper
- pinch of cayenne pepper
Coat a 24 cup mini muffin pan generously with olive oil
Preheat your oven to 350 degrees
Cook quinoa according to package directions, let cool
Heat olive oil in a sauté pan over medium heat. Add the onion, and season with salt, then toss to coat in oil. Arrange the onion into an even layer in the pan, and cook, stirring occasionally, but retaining an even layer. Cook until the onions caramelize, about 10-15 minutes. Remove from heat and set aside to cool.
In a large bowl, whisk the eggs, milk, salt, pepper, and cayenne pepper, until mixed.
Add the quinoa, mix evenly.
Add spinach, cheese, and onions, mixing until evenly combined.
Pour mixture into the mini muffin pans, careful to not overfill. The mix shouldn’t expand too much, but to be safe and avoid a mess, do not overfill.
Bake for about 20 minutes or until the eggs are set.
Let cool for a few minutes, serve immediately.