Preheat oven to 375˚F.
Coat a 12-cup nonstick muffin tin with the cooking spray.
In a medium saucepan, bring water to boil, and then stir in quinoa.
Cover with lid, lower heat, and simmer until quinoa is tender and all liquid is absorbed (about 15 minutes).
Remove from heat, fluff with a fork, and let stand 10 minutes to cool.
In a large bowl, whisk the egg, ricotta cheese, flour, and baking powder until blended.
Stir in quinoa, spinach, feta cheese, and sun-dried tomatoes until combined.
Divide into muffin cups and sprinkle tops with Parmesan cheese.
Bake until quinoa cups are a little golden on top and have risen.
