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Quinoa Egg Breakfast Muffins
My Quinoa Egg Muffins are a quick and easy vegetarian and gluten-free on the go breakfast or perfect for a leisurly brunch with family and friends. These muffins are packed with wholesome protein goodness from both the quinoa and eggs.
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 12 muffins
Calories: 233 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- 1 cup quinoa will yield ~3 cups cooked quinoa
- 1 1/2 cups cheese Colby Jack, Monterey Jack, or cheddar cheese are good options
- 4 large eggs
- 2 cloves garlic, minced
- 1 tsp. salt
- 1 1/2 cups fresh baby spinach, chopped
Instructions
- Preheat the oven to 350°F and spray a 12-count muffin tin with cooking spray or line with silicone liners.
- Cook the quinoa according to package directions. Typically you rinse the quinoa, then place 1 cup quinoa and ~2 cups water or broth in a saucepan. Bring to simmer, turn heat down, put on a lid and let cook for 15-20 minutes.
- In a medium bowl, add the cheese to the warm quinoa.
- Stir to combine.
- Add the eggs, garlic, salt, and chopped spinach.
- Stir well to combine. Add a splash of milk if the mixture feels too thick.
- Spoon the mixture into the muffin tins (I use a 1/2 cup measuring cup for this part so each muffin is the same size). Really pack the mixture in each cavity!
- Bake for ~20-25 minutes or until the muffins are set in the middle.
- Remove from the oven and let cool for 10 minutes. Gently run a knife around the edges to loosen or pop the muffins out of the silicone liners. Enjoy warm with hot sauce, avocado, fresh fruit, etc.
Cup of Yum
Notes
- Feel free to play around with seasonings: adding in pepper, red pepper chili flakes, thyme, dill, chives, etc.
- Change up the veggies: add in chopped steamed broccoli in place of spinach, add in bell peppers, mushrooms, etc. Just be sure to chop them small.
- Meal prep these for the week for easy, grab-and-go breakfasts.
- Store in the fridge for up to 5 days.
Nutrition Information
Serving
1muffin
Calories
233kcal
(12%)
Carbohydrates
10g
(3%)
Protein
15g
(30%)
Fat
7g
(11%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
0.01g
Cholesterol
76mg
(25%)
Sodium
279mg
(12%)
Potassium
137mg
(4%)
Fiber
3g
(12%)
Sugar
0.1g
(0%)
Vitamin A
585IU
(12%)
Vitamin C
1mg
(1%)
Calcium
121mg
(12%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 12muffins
Amount Per Serving
Calories 233
% Daily Value*
| Serving | 1muffin | |
| Calories | 233kcal | 12% |
| Carbohydrates | 10g | 3% |
| Protein | 15g | 30% |
| Fat | 7g | 11% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 76mg | 25% |
| Sodium | 279mg | 12% |
| Potassium | 137mg | 3% |
| Fiber | 3g | 12% |
| Sugar | 0.1g | 0% |
| Vitamin A | 585IU | 12% |
| Vitamin C | 1mg | 1% |
| Calcium | 121mg | 12% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.