Preheat the oven to 350°F, brush a 12-cavity regular size muffin pan with oil spray

Heat the olive oil in a saucepan set over medium heat, add the dry quinoa and cook, stirring frequently until toasted. Whisk in the water or broth and salt. Bring to a boil, reduce heat to low, cover and simmer for 15 minutes. Remove from heat and allow to sit for 5 minutes to absorb the liquid completely. Fluff with a fork and cool to room temperature. When cooled, add the quinoa to a large bowl.

Place the spinach on a large plate or bowl (I used a shallow salad bowl) transfer to the microwave and process on high for 3-4 minutes until wilted. Transfer the wilted spinach to a fine-mesh strainer and drain off the excess liquid. Place drained spinach on cutting board and chop. Add the spinach to the bowl with the quinoa. Add the onions and carrots to the bowl.

Combine the egg whites, goat cheese, salt and pepper in a blender or food processor. Pour the mixture over the quinoa-veggie mix, add the thyme leaves and mix thoroughly.  

Fill each muffin cavity to the top, add a slice of tomato, and a sprinkle of salt and pepper.

Transfer to the oven and bake for 25-30 minutes, until the edges at the rim just look crispy. Remove from the oven and allow to sit for 5 minutes. 

Run a knife around the muffins to remove. 

Garnish with fresh thyme sprigs.