Quinoa Egg Muffins that are packed with protein, fiber and veggies! The perfect breakfast, lunch or snack for a busy week!
These quinoa egg muffins are the perfect savory option for a great filling snack or meal at any time of the day. While I love my Banana Oatmeal Chocolate Chip Muffins and Apple Pie Oat Cups, I realized if there's one thing everyone needs it's more easy savory ideas. That's why I created my Cottage Cheese Egg Bites, my Breakfast Protein Biscuits, and now you can add these Quinoa Egg Muffins to the rotation! Eat them alone, crumble them on your favourite salads, bowls or wraps or serve them alongside some fruit for a balanced meal! However you choose to eat them I promise the whole family will love them (yes this is even a great quinoa recipe for baby led weaning)!
Why This Recipe Is Dietitian Approved
- Easy grab-and-go breakfast. These quinoa egg muffins are perfect for busy mornings! Simply make a batch ahead of time and enjoy them throughout the week.
- Naturally gluten-free. Unlike traditional muffins, these quinoa muffins are made without flour, making them a naturally gluten-free option that's packed with wholesome ingredients.
- Perfect for little hands. These bite-sized muffins are easy for kids to hold and enjoy while sneaking in lots of veggies, making them a great lunchbox addition.
Quinoa Egg Muffins Recipe
Ingredients, Swaps, & Tips
Quinoa: Quinoa adds protein, fiber, and whole grains while making these muffins naturally gluten-free.
Eggs: Eggs provide the structure for these muffins while adding a boost of protein. I tested a vegan version but couldn't find an egg substitute that held them together well.
Spices: Garlic powder, onion powder, oregano, and paprika is all you are going to need for these quinoa egg muffins!
Vegetables: Use whatever vegetables you have on hand! I used carrot, zucchini, and green peas, but spinach, broccoli, or diced red pepper would also work well.
Cheese: I like using cheddar cheese, but any cheese will work. It adds flavor and helps hold the muffins together.
Chia seeds: Chia seeds help bind the muffins together while reducing the number of eggs needed. If preferred, you can substitute them with 1 additional egg.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Preheat oven to 350°F and prepare a 12 cavity muffin tin (by lining with muffin liners or greasing!).
- In a large bowl, whisk together eggs, spices, salt and pepper.
- Stir in quinoa and your veggies.
- Spoon your quinoa mixture into the muffin cavities (the recipe should make about 12 quinoa cups). Top with additional cheese if desired.
- Bake for 27-32 min, until a knife inserted in the center of the muffin comes out clean. Typically 30 minutes is great!
Substitutions
Gluten Free
These quinoa egg muffins are naturally gluten-free since they're made without flour.
Vegan
I haven't tested an egg-free version of these muffins. The eggs are what hold everything together, so I can't guarantee the results with an egg substitute. If you give it a try, I'd love to hear how it turns out!
Dairy Free
Use your favorite dairy-free cheese that melts well, such as Violife.
Nut Free
These quinoa egg muffins are naturally nut-free.
Pairing Options
- These quinoa egg muffins are great on their own as a snack or cheap breakfast on the go or they can be paired with some of my favourite options below:
- With your favourite dip! You can make these quinoa egg muffins mini versions and dip them in your favourite sauce for a yummy snack
- Crumbled on your bowls or salads! This is a great, easy way to get in your protein for an easy lunch.
- As the filling in a wrap or sandwich. Similar to falafel, these quinoa egg muffins are a great tasty protein source making them a great addition to your wraps and sandwiches!
Equipment
Storage
Store these quinoa egg muffins in an airtight container in the refrigerator for up to 5 days or freeze them for up to 3 months. To defrost, thaw overnight in the fridge.
Top Tip for Success
Make sure you spray your muffin tin very well with non-stick cooking spray! Another great option is to use muffin liners.
Frequently Asked Questions
The chia seeds act as a binder to decrease the amount of eggs needed in the base. If you prefer you can substitute the chia seeds with one whole egg to get the same result.
Yes! These muffins freeze well for up to 3 months. Let them thaw overnight in the refrigerator before reheating.
This recipe is a great way to use up vegetables you already have on hand. Spinach, broccoli, bell peppers, mushrooms, or leftover roasted vegetables all work well.
Other meal prep breakfast ideas from a dietitian:
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make these quinoa egg muffins, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Quinoa Egg Muffins
Ingredients
- 2 cups cooked quinoa * for extra flavor use vegetable broth instead of water
- 4 medium eggs
- 2 tablespoon chia seeds optional see note below
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon oregano
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup carrots grated
- 1 cup zucchini grated
- ½ cup green peas
- 1 cup cheese shredded (plus more for sprinkling)
Instructions
- Preheat oven to 350°F and prepare a 12 cavity muffin tin (by lining with muffin liners or greasing!).
- In a large bowl, whisk together eggs, spices, salt and pepper. Stir in quinoa and your veggies.
- Spoon your quinoa mixture into the muffin cavities (the recipe should make about 12 quinoa cups). Top with additional cheese if desired.
- Bake for 27-32 min, until a knife inserted in the center of the muffin comes out clean. Typically 30 minutes is great!
- These quinoa muffins can be stored in a sealed container in the fridge for up to 5 days, or in the freezer for up to 3 months.
Notes
Nutrition
Recipe Notes
- Storage: Store these quinoa egg muffins in an airtight container in the refrigerator for up to 5 days.
- Freezing: Freeze them for up to 3 months. To defrost, thaw overnight in the fridge.
Ally says
Never would’ve thought to make something like this for breakfast, but they turned out amazing! The seasoning blend gives it such a great flavor!
Bridget J. says
Just made these this morning after I have been eying them since you posted. So delicious! I definitely wanted another after I'd already eaten 2. I used broccoli and cauliflower instead of zucchini and I loved them, thanks for this fun new breakfast/snack!
Nicole Addison says
Ahh that makes me so happy! The broccoli sounds like a great addition, I'm so glad you enjoyed Bridget!