Quinoa and vegetable egg bites — it’s the kind of recipe that could help a resolution stick. (Photo by Stacy Zarin Goldberg for The Washington Post)

Quinoa and vegetable egg bites — it’s the kind of recipe that could help a resolution stick. (Photo by Stacy Zarin Goldberg for The Washington Post)

Make-ahead egg muffins for a delicious, on-the-go breakfast

These mini fritattas are packed with hearty quinoa and colorful sauteed vegetables.

Whether or not you are into making official resolutions, chances are you are shifting toward eating healthier this time of year. A popular and worthy aim is to start the day with a good breakfast. Doing so not only gives you the nourishment you need to fuel your morning, it tends to set the tone for the day.

These tasty three-bite egg cups are designed to put those breakfast goals within easy reach, even considering the mad rush reality of weekday mornings. Made in a muffin tin, they are like loaded mini-frittatas, packed with the hearty whole grain quinoa and colorful sauteed vegetables — including red bell pepper, fresh spinach and mushrooms — and seasoned with savory onion, garlic, smoked paprika and Parmesan cheese.

Make them up to three days ahead and store in the refrigerator. A quick 60 to 90 seconds in the microwave and these bites are ready, though they’re equally good at room temperature. In an ideal world you’d sit down at an actual table for five minutes and savor these portable cups, but they can also be eaten on the go if need be as you dash out the door.

Delicious and practical, it’s the kind of recipe that could help a resolution stick.

Quinoa and vegetable egg bites

These savory three-bite egg cups, packed with hearty quinoa and colorful sauteed vegetables and baked in a muffin tin, are like loaded mini-frittatas. Seasoned with smoked paprika and Parmesan cheese, each bite packs bold flavor. Make them ahead, so they are at the ready to reheat, or eat at room temperature for a speedy and nourishing breakfast on the go.

Note: You will need about ⅓ cup uncooked quinoa to get to 1 cup cooked. If you want less smoky-tasting bites, start with ½ teaspoon of smoked paprika and add more, if desired.

2 tablespoons extra-virgin olive oil

1 small yellow onion, diced

1 red bell pepper, diced

4 ounces portobello or cremini mushrooms, coarsely chopped

¾ teaspoon kosher salt

2 cloves garlic, minced

1 teaspoon smoked paprika

3 cups packed (3 ounces) fresh spinach, coarsely chopped

6 large eggs

1 cup cooked, cooled quinoa, preferably red

⅓ cup (1 ounce) grated Parmesan cheese

¼ teaspoon freshly ground black pepper

Preheat the oven to 375 degrees with the rack in the middle. Line a 12-muffin tin with paper liners. Spray the inside of each liner with cooking oil spray.

In a medium skillet over medium-high heat, heat the olive oil until shimmering. Add the onion, pepper, mushrooms and ¼ teaspoon salt and cook, stirring occasionally, until the vegetables have softened, their water has evaporated, and they begin to brown, about 8 minutes. Stir in the garlic and paprika and cook, stirring, for an additional 30 seconds. Add the spinach and cook, stirring, until wilted. Remove the pan from the heat and let cool slightly.

In a large bowl, whisk the eggs. Stir in the cooked vegetables, quinoa, Parmesan cheese, the remaining ½ teaspoon salt and the pepper.

Using a ⅓ cup measure, distribute the mixture evenly among the muffin cups. Bake for 15 to 18 minutes, until set in the center. Serve warm or at room temperature.

Makes 6 servings. Nutrition per serving: 190 calories; 11 grams total fat; 3 grams saturated fat; Cholesterol: 220 milligrams cholesterol; 290 milligrams sodium; 12 grams carbohydrates; 2 grams dietary fiber; 2 grams sugar.

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