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Spinach, feta & quinoa breakfast cups

Dietitian Rachel Scoular
Spinach cups served on a plate

You can store them in the fridge for up to three days

Spinach cups served on a plate

This savoury muffin is a great go-to when time is short and you’re looking for breakfast on the run - you can store them in the fridge for up to three days!

This recipe is packed with eggs, which are a great source of protein; and foods that are high in protein have been shown to be more satiating (this means you’ll feel fuller for longer) making these a great morning snack to tide you over until lunch. Using quinoa here helps to add texture and bind the ingredients, whilst also being free from gluten.

Serves: 6
Prep time: 10 mins
Cook time: 30 mins

Credit: nib health funds


  • 9 eggs, whisked

  • 75g Danish feta, crumbled

  • 100g thawed frozen spinach, excess water removed

  • ½ cup cooked quinoa

  • ½ cup flat-leaf parsley, roughly chopped

  • Salt & pepper to season


  1. 1

    Preheat oven to 180°C/160°C (fan forced). Lightly oil 6 x 1-cup muffin pans.

  2. 2

    In a medium bowl, mix together the eggs, crumbled feta, spinach, parsley and quinoa. Stir to combine. Season with salt and pepper and pour into the lined muffin pans.

  3. 3

    Bake for 30 minutes or until firm to touch. Allow to cool slightly before serving.

Want to make it dairy free? Omit feta and increase the quinoa to ¾ cup.

Looking for more easy recipes?

We’ve put together a range of quick and easy meal ideas, from one-pan dinners to healthy sweet treats and nourishing brekkie bowls. Check out our full recipe library for more.

Nutritional info

Per serving

Fat Total4.0g
Saturated Fat0.4g
Carbohydrates Total4.0g
Sugars Total0.4g

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A portrait of Rachel Scoular in her kitchen

Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at