Quinoa Egg Muffins (High Protein)
Simply quinoa, eggs, and greens topped with peppers and cheese! A super easy recipe for a vegetarian savoury breakfast or snack to grab and go! These bites are high in protein bite and really delicious!
Servings: 12 -16 muffins
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
Dairy-free: To make this dairy-free, skip the cheese or replace it with dairy-free cheese.
Quinoa: These quinoa cups are the perfect recipe for any leftover quinoa! If I'm cooking some for dinner, I cook extra and then make these bites the next day with the cooled quinoa. I like to use white quinoa as I feel I digest it best however, any works for this recipe.
Freeze: I have frozen these, and they defrost fine. Make sure they are completely cool (to avoid any ice buildup) before placing them in the freezer. I would eat these frozen egg bites within 3 months for the best flavor.
Optional add-ins: Here are some ideas for alternative flavors - curry paste, thyme, chilli flakes, or sundried tomatoes!
Nutrition
Calories: 123kcal | Carbohydrates: 13g | Protein: 7g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 87mg | Sodium: 162mg | Potassium: 163mg | Fiber: 2g | Sugar: 0.4g | Vitamin A: 625IU | Vitamin C: 10mg | Calcium: 62mg | Iron: 1mg