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Spinach & Ricotta Quiche Muffins

By 19 Comments

What’s for breakfast? While cereal and milk is a common breakfast staple. It’s not the best choice in my opinion. For lasting energy, your body needs more than sugar. In fact if you are trying to maintain lean muscle tissue (and who isn’t?), you need high quality proteins. 
Protein is so often overlooked at breakfast, and over-consumed at dinner. Spacing your protein intake out throughout the day is the best bet for sustained energy, maintaining a healthy weight, and feeling your best. For breakfast, balance fiber-rich carbohydrates (fruit or whole grains), high quality protein, and healthy fats. 
I know breakfast needs to be simple and fast, so I’ve put together my favorite weekday breakfast combos for you. 
Eggs
Spinach & Ricotta Quiche Muffins + Clementines
Hard Boiled Eggs + Apple + Peanut Butter
Vegetable Omelete + Avocado Slices + Pear
Scrambled Eggs + Avocado + Blueberries
Breakfast Burrito (Eggs, Pinto Beans, Cheddar Cheese, Salsa, Guacamole, Whole Wheat Tortilla)
Dairy
Greek Yogurt + Coconut Quinoa Granola + Raspberries
Cottage Cheese + Diced Pears + Sliced Almonds
Veggie Sausage/Bacon + English Muffin + Latte
Banana Oatmeal + Strawberries + Chia Seeds + Nut Butter

Smoothies/Shakes
Prep these quiche muffins on the weekend and simply heat and eat for a quick breakfast during the week. What’s your best breakfast combo for lasting energy?


Spinach & Ricotta Quiche Muffins
makes 10 muffins
1 teaspoon olive oil
1/4 onion, chopped
6 baby bella mushrooms, chopped
1 cup spinach, chopped
7 eggs
1 cup part skim ricotta
salt and pepper to taste
Preheat oven to 350 degrees F. Spray 12-count muffin pan with olive oil. Heat olive oil in medium skillet. Cook onions and mushrooms in skillet until softened. Add spinach and remove from heat. In large bowl, whisk eggs and stir in ricotta cheese until combined. Add vegetables and stir until incorporated. Pour quiche mixture evenly into 10 muffin cups. Bake 25-28 minutes until cooked through and beginning to turn golden on top.

NUTRITION FACTS: 92 calories, 6g fat, 2.3g saturated fat, 145 mg cholesterol, 89mg sodium, 36mg potassium, 2.5g carbohydrates, .3g fiber, 1.6g sugar, 7.5g protein, 15% vitamin A, 1% vitamin C, 8% calcium, 8% iron

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Comments

  1. Teri Kreyche says

    I haven’t made these muffins but would love to convert them to a 9″ pie dish recipe. Anyone tried it or venture a guess at how that would go? Thanks!

    Reply

  2. Lans says

    Hi
    I’m so excited to try this recipe I love all the ingredients but can you substitute the whole egg with just egg whites

    Reply

    • Kristina LaRue, RD, CSSD says

      I have not tried that out for this recipe specifically, however if you use a silicone muffin pan and coat with cooking spray it should work to use egg whites. The problem with egg white only is it’s more likely to stick to the pan.

      Reply

  4. Alex says

    What a great idea for a grab and go breakfast! I used to make little muffin quiche's in college as a quick snack and really should do it more often! Love the addition of spinach 🙂

    Reply

  6. emily says

    I also need protein throughout the entire day! I usually stick with smoothies + almond flour muffin or eggs or protein pancakes. These little muffins sound great!

    Reply

    • Love & Zest says

      Oh gosh me too! If not my energy will fade! Almond flour muffin sounds amazing! Do you have a recipe on your blog? Need to work with the protein pancake a little more.. just tried my first two weekends ago.

      Reply

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