Quinoa egg muffins that are packed with protein, fibre and veggies! The perfect breakfast, lunch or snack for a busy week!
Finally a meal prep option where the base isn't eggs! These quinoa egg muffins are the perfect savory option for a great filling snack or meal at any time of the day. 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)!
Quinoa vegetable muffins: the perfect meal prep option!
I am a huge advocate for not skipping meals. I am a firm believer that every single meal of the day is important- but especially breakfast! Personally I can't go more than a few hours during the day without feeding my body so the thought of going more than 8 hours while I'm sleeping without food PLUS waiting another 4 hours until lunch is crazy to me!
Before you say 'but Nicole I'm too busy in the morning to eat!' or ' I love my sleep to much to wake up earlier to eat' I will say this: believe me I get it! Mornings can be a crazy time and I 100% understand savoring those extra 10 minutes of sleep. So when both my banana bread oat cups and apple pie oat cups went viral earlier this year I realized if there's one thing everyone needs it's more easy but healthy breakfast ideas. Hence why meal prepping breakfast recipes have become my jam recently.
So after hearing everyone wanting more savory breakfast ideas these quinoa egg muffins were created!
Other easy meal prep breakfast ideas:
Breakfast is my absolute favourite meal of the day. I go to bed dreaming of what I'm going to have the next morning. I also love sleep. Which is why these easy meal prep options are the perfect way to save money and have a cheap breakfast on the go!
- chia pudding parfaits
- cheesecake overnight oats
- blended overnight oats
- air fryer breakfast cookie
- blueberry crumble baked oats
- spinach and feta egg cups
How do I make these quinoa gluten free muffins?
These are incredibly easy to make! Essentially all you need is a large bowl, a muffin tin and a few ingredients and you're good to go.
Step 1: Combine all of your ingredients in a large bowl! This includes your quinoa, eggs, cheese, veggies and spices. These quinoa egg muffins are super customizable. Use up whatever vegetables you have laying around in your fridge or freezer and make these your own! For the recipe below I used a variety of veggies however stick to just broccoli and cheese or spinach and feta if that's work sounds good to you!
Step 2: Divide your quinoa mixture between your muffin tin cavities. Tip for getting the best quinoa cups: make sure you spray your muffin tin very well with non stick cooking spray! Another great option is to use muffin liners. Now it's time for the oven!
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!
What ingredients do I need to make these quinoa egg muffins?
Don't be scared by the long ingredient list! These quinoa cups are incredibly easy to make and totally customizable!
Quinoa- One of my favourite things about these cute meal prep cups is that they're made from quinoa! Quinoa is packed with protein, fiber, protein and it's gluten free meaning these are quinoa gluten free muffins!
Eggs- I tried REALLY hard to make these quinoa egg muffins vegan but sadly couldn't find a good binder to help hold the quinoa together without egg. Not to fret the eggs add an amazing protein punch to these quinoa vegetable muffins and holds them together wonderfully! (If you're looking for a vegan option try these banana bread oatmeal cups using a flax egg!)
Spices- Garlic powder, onion powder, oregano and paprika is all you are going to need for these quinoa egg muffins!
Vegetables- The choice is yours! I used carrot, zucchini, and green peas in my quinoa egg muffins but use up whatever vegetables you have in your fridge or freezer. Chopped spinach or broccoli would be a great option, or even some diced red pepper!
Cheese- My favourite part of any recipe. I personally like using cheddar cheese in these quinoa gluten free muffins, however any cheese will work! The cheese acts as additional flavour and to help hold these quinoa cups together!
Chia seeds- Many people requested an easy, cheap breakfast on the go that was savory that didn't have oats or eggs as the base so to decrease the amount of eggs in this recipe I used some chia seeds for additional binding however these can be replaced with one additional egg for the same binding capacity!
PS. I love seeing my recipes in action! If you decide to make these quinoa egg muffins don't forget to tag me on Instagram -@nourishedbynic or leave a comment below!
Quinoa Egg Muffins
- 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)
- 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 egg 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.