Mini Quinoa Kale Quiches

These mini quinoa kale quiches can be a healthy snack, small breakfast when paired with fruit, an appetizer, or a side dish. This recipe is our cookbook contest winner and is featured in The PCOS Nutrition Center Cookbook! Thanks to Maiah Miller for her submission.pcos cookbook

Serves 12


Cooking spray

½ cup quinoa

1 cup water

2 tablespoons extra virgin olive oil

1 bunch kale, stems removed and cut into strips

1 cup mushrooms, thinly sliced

½ medium onion (about 1 cup), diced

2 cloves of garlic, minced

4 large eggs, beaten

½ teaspoon kosher salt

¾ teaspoon freshly ground black pepper


Preheat the oven to 400°F. Spray a muffin pan with cooking spray.

Combine the quinoa and water in a small pan. Bring to a boil on medium-high and then reduce to a simmer until the water is absorbed, about 15 minutes. Set aside.

In a large sauté pan, caramelize the mushrooms and onions in the olive oil over medium heat. Cook until onion is soft and lightly browned, about 10 minutes, stirring occasionally. Place the mushrooms and onions in a large mixing bowl.

Add kale into the previously used hot pan. Over medium heat, cook the kale until it’s wilted and bright green, about two minutes. Allow kale to cool. Squeeze any extra liquid out using a paper towel or clean dish towel. Add the kale, quinoa, and garlic to the mixing bowl. Stir until combined. Pour the eggs over the quinoa and kale mixture. Add salt and pepper. Mix well.

Pour the mixture into the tin filling each cup about 7/8 full.  Bake for about 15 minutes, or until the top is golden and the mixture has started to pull away from the edges of the cup.  Cool 2-3 minutes on a wire rack and enjoy warm.


  • These freeze and reheat well. Consider doubling the recipe to make extras to use as snacks.

Nutrition Facts

60 calories, 5 g carbohydrate, 1 g fiber, 3 g fat (< 1 g saturated fat), 2 g protein, 114 mg sodium



Maiah Miller Dishes It Out!

Tell us a little about yourself.
I am a fitness instructor and writer, and I live in Monterey, California. I recently moved here with my husband; he is a Captain in the Marines and since we both love the ocean and outdoors, we love it here so far. We have two adopted golden-doodles with great personalities, and spend a lot of time with them at the beach or playing in the backyard. I love to run, bake, paddle-board, read, and am attempting to teach myself to knit.

How did you come up with this recipe?
I have a big family (I have a twin sister, and younger brothers, who are also twins). This past holiday season, my family including my brother in-law, brothers, parents and grandmother were all staying at my sister’s house in Whidbey Island, Washington, and I found myself spending most of the time in the kitchen creating recipes to feed the large group. This recipe came about one morning when I was trying to think of an easy and healthy recipe that everyone would enjoy.

What has been your biggest struggle with PCOS?
Having children has definitely been the biggest struggle. My husband and I have begun the process with a fertility doctor, and it can be extremely discouraging knowing that it could take us quite awhile to conceive.

What have you learned about yourself from having PCOS?
I’m still learning to be patient and not to be too disappointed in my body. Taking steps to remain healthy and active is my number one priority, and to not focus too much on my disorder. I am in the process of starting a healthy baking business in Monterey County, Running Girl Bakery, that will produce clean eating allergen-free treats aimed at fueling athletes and anyone living a healthy lifestyle, including fellow PCOS sufferers.

What do you enjoy about cooking and can you share any tips for women with PCOS?
I love creating healthy recipes that actually taste good. It is pretty great when you can satisfy a craving with a healthy, nutritional option. I like to replace butter and oils in baking with bananas or avocados–the fruit lends a creamy texture and natural sweetness, and you can reduce not only the fat but sugar as well.


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Comments (2)
  • Sabine

    February 15, 2021 at 8:52 pm

    Thanks for this recipe!! I didn’t have the mushrooms so I just used more onions. Delicious. Love that I can refrigerate and reheat later. Really helps to have recipes like these to stay on track!!

  • Angela Grassi

    February 16, 2021 at 9:51 am


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