If you’ve got youngsters, you’ll know the mess from certain foods like rice and quinoa are very off-putting. Here’s a quick, simple, adaptable, all-in-one meal with significantly less mess!

What you’ll need * see below for variations:
– 4 whole eggs
– 1/2 cup of shredded full fat cheese (you can add more or less)
– 3 mushrooms (diced fine)
– Cherry/grape tomatoes (quartered)
– Arugula/rocket (finally chopped)
– 1 cup cooked quinoa
– Herbs and spices of choice (some suggestions include garlic, cumin, curry powder, parsley, oregano)

How to make:
0. Preheat oven to 400F
1. Dice the mushrooms, quarter the tomatoes, shred/finely chop the arugula. Add to a mixing bowl.
2. Add the cooked quinoa.
3. Add the herbs and spices, cheese, and eggs.
4. Mix well, making sure the eggs are completely combined.
5. Spoon evenly into muffin cups (I like the silicone ones)
6. Bake in the oven for 13 minutes (until the centers reach a minimum internal temp of 160F – to ensure the eggs are cooked)

Store in the fridge. I love these because they reduce mess and they’re a complete meal for babies or toddlers: They’re high in iron, protein, they contain a complex carbohydrate, and veggies.

This recipe is very versatile:
– You can add a shredded carrot/zucchini/bell peppers.
– You can change up the spices/herbs.
– You can use rice instead of quinoa (I recommend cooked brown basmati.)

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Hi, I'm Thalia the Dietitian. I help parents raise healthy, intuitive eaters and foster healthy food relationships with their children. I'm an Accredited Practicing Dietitian and Accredited Nutritionist. I teach nutrition to college students, author higher education materials to accompany textbooks that engages students, and I'm mum to two little ladies (and a retired guide dog lab.)


Anita · July 25, 2019 at 6:59 pm

Do you think this would work using an egg substitute?

    Thalia · July 25, 2019 at 11:28 pm

    I’ve never tried it, but I don’t see why not so long as you follow the directions on the substitute to ensure texture etc!

Danielle · August 20, 2019 at 1:48 am

Yum! Great idea! Do you know the ratio if I used egg whites instead of whole egg?

    Thalia · August 21, 2019 at 1:35 am

    Hi Danielle! I’ve never made it with just egg whites, I would be the weight equivalent of eggs would work with just the whites. Unless your babe can’t have egg yolks, they are really full of important nutrients like iron!

Danielle · August 24, 2019 at 4:21 am

Yes, I am aware of what they contain.

    Danielle · August 24, 2019 at 4:21 am

    Thank you

      Thalia · August 29, 2019 at 9:28 pm

      Of course!

Kirra · September 24, 2019 at 2:18 pm

Hi Thalia, just wondering if you could freeze these?
Just about to put them in the oven!

    Thalia · September 24, 2019 at 5:32 pm

    Hi Kirra,
    I’ve never frozen them, but you can freeze frittatas for 2-3 months, so my guess is YES! I hope your family loves them 🙂

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