Quinoa Egg Breakfast Muffins
Breakfast | Published Dec 28, 2018 | Updated Jun 23, 2020 | By Tawnie
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Some people may be “over” quinoa, but I still love cooking with it. Quinoa is a great source of fiber, protein and vitamins and will leave you satisfied.
I’m really in to combining quinoa and eggs together since it provides a one-two punch of that protein and fiber!
People often get stuck in such a rut for breakfast and I want to help you rethink what you’re eating during the AM hours.
Table of contents
It doesn’t always have to be cereal or the same ol’ yogurt, fruit and granola combo.
These Quinoa Egg Breakfast Muffins are:
- Easy to make
- Vegetarian
- Gluten-Free
- Rich in protein and fiber
- Perfect for meal prep
- Delicious for breakfast or brunch
Power pack your breakfast with quinoa egg muffins! I love prepping this on a Sunday to have for the week.
I also love including in a veggie during breakfast. You can top these with avocado and enjoy with fruit to balance out the meal.
Ingredients you will need to make Quinoa Breakfast Muffins
- Quinoa
- Cheese (I like white cheddar)
- Eggs
- Salt
- Garlic
- Spinach
How to make Quinoa Breakfast Muffins
- Preheat oven to 350°F and spray 6 count muffin tin with cooking spray or you can also use silicone baking cups if you have them!
- Cook quinoa according to package directions. Typically you rinse the quinoa, then place 1 cup quinoa and 2 cups water in a saucepan. Bring to simmer, turn heat down, put on a lid and let cook for 15-20 minutes. Some quinoa package directions might call for less liquid.
- In a medium bowl, mix the warm quinoa with the cheese to melt the cheese. Add the eggs , garlic, salt and spinach. Stir well to combine.
- 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). Bake for ~20 minutes.
- Remove from oven and let cool for 10 minutes. Run a knife around the edges to loosen and pop out your quinoa egg muffins!
Tips and Variations
- Use chopped steamed broccoli in place of spinach.
- Use a different cheese. Shredded sharp cheddar, white cheddar, or mozzarella are our favorites.
- Add in additional spices or seasonings.
- Add in more vegetables like mushrooms and bell peppers. Chop them up small!
- Meal prep these for the week for easy, grab-and-go breakfasts.
FAQ
Why Quinoa?
Quinoa has become one of the best known ancient grains. It is a complete protein (having all nine essential amino acids) and is rich in fiber, iron and phosphorus. It’s easy to find at local grocery stores and is easy to prepare. It takes just 20 minutes on the stove!
Why do I have to rinse quinoa?
Boxed quinoa does not have to be rinse prior to cooking because it is often pre-rinsed.
However, it’s a good practice to get in the habit of because rinsing quinoa removes the natural coating which often makes the quinoa taste bitter or soapy. How do you rinse quinoa? You can pour it into a fine mesh strainer or even place it in a colander lined with a coffee filter. Rinse water over quinoa and drain. Cook as directed.
Are these gluten free?
Technically, quinoa is gluten free. However; the processing of the “grain” is often performed in facilities that also process other grain based foods. So basically, cross contamination may occur. You can look for packages that state if their quinoa is made in a gluten free facility.
After they come out of the oven. Yum!
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Quinoa Egg Breakfast Muffins
Quinoa Egg muffins are a vegetarian and gluten-free on the go breakfast or perfect for a meatless brunch.
Servings: 6 muffins
Calories: 239kcal
Ingredients
- 1 cup quinoa, cooked Yields ~3 cups cooked quinoa
- 1.5 cups shredded mozzarella or cheddar cheese I use cheddar or white cheddar mostly
- 4 large eggs
- 2 cloves garlic, minced
- 1 tsp. salt
- 1 1/2 cups fresh baby spinach, chopped
Instructions
- Preheat oven to 350° and spray a 6 count large muffin tin with cooking spray. Cook quinoa according to package directions. Typically you rinse the quinoa, then place 1 cup quinoa and 1 1/2-2 cups water in a saucepan. Bring to simmer, turn heat down, put on a lid and let cook for 15-20 minutes.
- In a medium bowl, mix the warm quinoa with the cheese to melt the cheese. Add the eggs, garlic, salt and chopped spinach. Stir well to combine.
- 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). Bake for 20 minutes or until muffins are set in the middle (you shouldn't be able to see any liquid).
- Remove from the oven and let cool for 10 minutes. Gently run a knife around the edges to loosen and pop our the muffins. Enjoy warm as is or with hot sauce, avocado, etc.
Video
Notes
- This recipe can also be made using a cupcake tin. Yields 12 quinoa egg cups. Adjust cooking time as needed. I’ve also made in a mini muffin tin (baked for 10-12 minutes)
- Feel free to play around with seasonings: adding in pepper, red pepper chili flakes, thyme, dill, chives, etc.
- Use chopped steamed broccoli in place of spinach.
- Use a different cheese. Shredded sharp cheddar, white cheddar, or mozzarella are our favorites.
- Add in more vegetables like mushrooms and bell peppers. Chop them up small!
- Meal prep these for the week for easy, grab-and-go breakfasts.
- Store in fridge for up to 5 days.
Find Kroll’s Korner on Instagram!Mention @krolls_korner or tag #krollskorner
Nutrition
Serving: 1muffin | Calories: 239kcal | Carbohydrates: 20g | Protein: 15g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 146mg | Sodium: 549mg | Potassium: 273mg | Fiber: 7g | Sugar: 1g | Vitamin A: 1077IU | Vitamin C: 2mg | Calcium: 183mg | Iron: 2mg
PIN THESE QUINOA EGG BREAKFAST MUFFINS FOR LATER!
Hi, I’m Tawnie!
Welcome to my tiny “korner” on the Internet! I am a Registered Dietitian Nutritionist who loves cookies as much as kale. (OK, maybe I like cookies a little bit more but shh, don’t tell anyone). I am so glad you’re here! Follow along for hassle free, realistic and approachable recipes.
More about Tawnie
Could I make this dairy free?
Hello! I have not tested a dairy free option but I think using a dairy free cheese alternative would work just fine! xo, Tawnie
Could I use couscous instead of quinoa ?
Hello! I have never tried the recipe that way so I cannot say. I am sorry!
I bet you could add some diced green onion and some roasted red peppers to your mix to make it extra savory!
That’s a great idea!! Thank you Jessica!! 🙂
We just cooked up a batch of quinoa and this is the perfect way to use up some leftovers! Love it!
Perfect timing, thank you!!
Love the texture of these muffins! This is the best breakfast option. Cannot wait to try!
Thank you soo much Irina!
This was such a great way to start my day! These are perfectly light and fluffy and hands-down delicious!
Thank you so much Sara!!
I’m def saving this recipe to make for the next parent breakfast conference!
Thank you so much Pamela!!
These are such a great idea for breakfast! Something you can make ahead of time and grab n go in the morning!
Exactly! Thank you so much Tisha!! xo, Tawnie
Hello! Do I store in the fridge or freezer?
Hi there – store in the fridge for up to 5 days! I have never frozen them actually.
who’s “over” quinoa?! I’m definitely not!! These look great. Just one question – is it 1 cup uncooked quinoa (which makes abt 3 cups cooked) or 1 cup cooked?
It’s one cup uncooked 🙂 thank you!