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Veggie Quinoa Quiche Cups

Healthy quinoa frittersGetty Images

Chef notes

Quinoa is the star here; this ancient seed adds a protein boost to this cheesy, eggy dish.


  • 1/2 cup uncooked quinoa, rinsed
  • 2 tablespoons olive oil
  • 1 vidalia onion, thinly sliced
  • 4 cups washed and torn or chopped spinach leaves
  • 1 garlic clove, minced
  • 1/2 shallot chopped
  • Sea salt and freshly ground black pepper
  • 1/2 cup shredded low-fat Cheddar cheese
  • 1/2 cup Parmesan cheese, grated
  • 2 large eggs, plus 4 large egg whites, lightly beaten



Preheat the oven to 375°F. Line a six-cup muffin pan with paper liners and spray with nonstick cookingspray; set aside.


Combine 1 cup of water and the quinoa in a small saucepan and bring to a boil.


Lower the heat to a simmer, cover and continue to cook for 15 minutes, then remove from the heat, remove the lid, and allow the cooked quinoa to cool.


Heat the olive oil in a large skillet over medium heat, add the onion and cook until the onion istranslucent, 3 to 4 minutes.


Stir in the spinach, garlic, and shallot. Season to taste with salt and pepper and continue to cook until the spinach is wilted, about 2 more minutes.


Remove the pan from the heat and let the mixture cool.


Combine the cooked quinoa, the spinach mixture and the cheeses in a large mixing bowl.


Pour in the eggs and egg whites and mix well to combine the ingredients.


Divide the batter evenly among the prepared muffin cups. Bake for 35 minutes, or until the quiche topsare golden brown.

Note: These will stay fresh in the fridge for a few days, but they don’t freeze well.

Excerpted from Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic—Fatty Liver Disease by Kristin Kirkpatrick, MS, RD, LD with Ibrahim Hanouneh, MD. Copyright © 2017. Available from Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc.