Get ready to become obsessed with how easy and delicious these quinoa egg muffins are! This is a great way to use any leftover quinoa! I love to meal prep these for a high-protein snack or an on-the-go vegetarian breakfast.
If these are in my fridge I will grab two of them and eat them right away in the morning before my kiddos wake up (gotta start with that protein!). They would also be a perfect postpartum snack or great for baby-led weaning! For another savoury bite try these veggie egg bites!
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Ingredients for quinoa bites
Not shown is cheese, it is an optional ingredient, however, it makes these bites super delicious!
Things to note about these ingredients:
- Quinoa: I use white quinoa for this recipe but tri or red quinoa works too! I love quinoa because it is an awesome source of protein for vegetarians, it's also a great source of fiber and very nutrient-dense!
- Eggs: Any eggs work, but I recommend looking for free-range organic eggs or farm fresh eggs because the chickens are running around in fresh air and are more likely to produce a healthier, more nutritious egg (and we are supporting farmers with good practices).
- Banana Peppers: We are kinda obsessed with banana peppers at my house (like buying massive jars from the wholesale club), but if you don't have any on hand use a red or orange pepper and chop it small to sprinkle on top!
- Greens: I often use kale, however spinach works too, or finely chopped raw broccoli is delicious too!
See the recipe card for quantities.
Step-by-step photos for vegetarian quinoa muffins
Step 1: Place the quinoa in a fine colendar or sieve and rinse with cool water for 1-2 minutes.
Rinsing the quinoa is important for the best flavor, and to support any sensitive stomach - it will help digestion. Washing the quinoa first removes the saponin (a bitter compound that's naturally found on quinoa).
Step 2: Place quinoa in a pot with 3 cups of water, bring to a boil, then turn the heat to low and cook with the lid on for 18 minutes (without stirring) until all the water is gone and the quinoa is cooked.
Set aside the quinoa to let it cool down so it’s not too hot to touch (colder is better).
Step 3: Whisk the eggs, salt, and pepper together.
Step 4: Chop the kale, or spinach, or broccoli into small pieces.
Step 5: Add the cool quinoa, and the greens to the egg mixture and mix well.
*Use cold quinoa when you mix it into the eggs, or else it will start to cook the eggs and make a weird texture.
Step 6: Line a muffin pan then fill each cup all the way up with the quinoa mixture. Sprinkle with cheese and peppers!
Bake for 15-17 minutes at 350 degrees Fahrenheit. Remove from the oven when they are firm and starting to get colour on the edges. Let them cool for a few minutes in the pan, then fully cool on a cooling rack before storing them in the fridge (up to 5 days). Serve with your favorite hot sauce!
Other wholesome recipes to make
For other recipes with quinoa that increase the protein, try this pineapple smoothie or this banana tahini smoothie!
Did you make these quinoa egg muffins? Would you take 5 seconds to give a star rating and review just below the recipe? I would be very happy if I got feedback from you, and it truly supports the growth of my blog. ❤️
Quinoa Egg Muffins (High Protein)
Equipment
Ingredients
- 1 ⅓ cups dry quinoa (or 4 cups cooked quinoa)
- 6 eggs
- ½ teaspoon sea salt
- fresh ground pepper
- 1 ½ cup finely chopped kale, or spinach or broccoli
- ¾ cup grated cheese optional just for the top
- ½ cup banana peppers or colourful chopped peppers
Instructions
- Preheat the oven to 350 degrees Fahrenheit.
- Cook Quinoa: Rinse the dry quinoa in a fine colander in the sink (to remove saponin supporting digestion and the taste). Place quinoa in a pot with 3 cups of water, bring to a boil, then turn the heat to low and cook with the lid on for 18 minutes, without stirring, until all the water is gone and the quinoa is cooked. Set aside the quinoa to let it cool down so it’s not too hot to touch (colder quinoa is better).
- Mix everything: Whisk the eggs, sea salt, and pepper in a mixing bowl. Chop the greens (kale, spinach or broccoli) into small pieces. Add the greens and the cooled quinoa to the eggs. Mix well. Line a muffin tray with liners (silicone ones work best). Fill the muffin cups all the way up with the quinoa mixture (if I do ¼ cup in each I get about 20 muffins). Sprinkle cheese on each one, and add a slice of banana pepper, or chopped peppers.
- Bake for 15-17 minutes at 350 degrees Fahrenheit. Remove from the oven when they are firm and starting to get colour on the edges. Let the quinoa muffins cool for a few minutes in the pan, then let them fully cool on a cooling rack before storing them in the fridge (up to 5 days). I like to eat these with my favorite hot sauce!
Notes
Nutrition
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. I'm certified in Holistic Nutrition and I care about giving my kids real food. Let me share my nutrient-dense easy snacks with you.
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