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quinoa egg muffins

With Easter upon us, these quinoa egg muffins would be a great addition to your Easter brunch or breakfast table. Equally they would be fantastic for a Mother’s Day brunch, Christmas Day breakfast and more importantly – weekdays. These quinoa egg muffins are quick, packed with lean protein and complex carbs, keep well in a fridge and can be frozen.

I do not make eggs for breakfast during the week because I simply do not have time. Between packing 2 kids for school/daycare, squeezing in a work out and getting myself ready for the day, my mornings are busy and I do not have time to make an omelette. An omelette, whaaaat?! 

quinoa egg muffins

So, I finally got tired of my usual toast, oatmeal or cottage cheese for breakfast, and added eggs, quinoa and veggies to my weekday breakfast rotations. These quinoa egg muffins come together in minutes and you could double the batch and freeze extras for busy mornings.

quinoa egg muffins

The mini frittatas came out extremely moist, fluffy and simply delicious! Just like an omelette. Eggs, cottage cheese and quinoa combined is a key to fluffy egg muffins without a leavening agent. Cooked quinoa is light and airy and there was no need for flour. That reminds me, these mini omelettes are also gluten free.

Broccoli had a perfect texture and was still crunchy and not overcooked. To me, there is nothing worse than overcooked vegetables. I also love adding fresh herbs to an omelette. Use what you have on hand. I used parsley and green onions but fresh dill would be wonderful too.

quinoa egg muffins

If you have low quality muffin tin like me (from a $ store), your muffins might stick to the sides. No matter how well you spray the tin. I even tried to use brush and oil and they still would stick. Loosen the muffins with a butter knife first and then a rubber spatula. Since then, I learnt my lesson (after soaking and scrubbing the tin for hours) and have bought a silicone BPA-free muffin baking pan. Individual silicone BPA-free muffin cups are even cheaper and would work as great.

quinoa egg muffins

If you are looking for other quick breakfast ideas, you might also like:

Healthy Breakfast Quinoa and Broccoli Egg Muffins

Healthy Breakfast Quinoa and Broccoli Egg Muffins

Ingredients

  • 3 eggs, large
  • 1 1/2 cups egg whites
  • 1/2 cup cottage cheese (I used low fat)
  • 1/4 cup mozzarella cheese, shredded (I used low fat)
  • 1 tbsp onion (garlic) powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper, ground
  • 1/8 tsp red pepper flakes
  • 1 cup quinoa, cooked
  • 2 cups broccoli, coarsely chopped
  • 1/2 cup Italian parsley, chopped
  • 2 green onion sprigs, chopped
  • Cooking spray (I use Misto)

Directions

  1. Preheat oven to 350 degrees F and spray non-stick 12 muffin tin with cooking spray really well. Make sure to cover the bottom and sides with oil.
  2. In a large mixing bowl, whisk eggs and egg whites for 30 seconds. Add cottage cheese, mozzarella cheese, onion (garlic) powder, salt, pepper, red pepper flakes and stir to combine. Add quinoa, broccoli, parsley and green onions, and mix. Fill each muffin with egg mixture 3/4 full and sprinkle with extra mozzarella cheese on top (optional). Bake for 20 mins and then broil until golden brown crust appears (optional). Remove from the oven and let cool about 10 minutes. Using a rubber spatula, loosen the egg muffins from the muffin cups and slide onto a platter.* Serve hot (I like to add a few drops of Frank's RedHot Buffalo Sauce on top).
  3. Storage Instructions: Refrigerate in an airtight container (I use primarily these glass containers) for up to 5 days. Reheat in microwave for easy breakfast on-the-go or a snack. Freeze in an airtight container for up to 3 months. Defrost in a microwave or thaw on a counter.

Notes

If you have low quality muffin tin like I used to (from a $ store), more likely your muffins will stick to the sides. No matter how well you spray the tin. I even tried to use brush and oil and they still would stick. Loosen the muffins with a butter knife first and then a rubber spatula. Since then, I learnt my lesson (after soaking and scrubbing the tin for hours) and have bought a silicone BPA-free muffin baking pan. Individual silicone BPA-free muffin cups are even cheaper and would work as great.

http://ifoodreal.com/healthy-breakfast-quinoa-and-broccoli-egg-muffins/

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving = 1 muffin:
Calories: 82.8
Total Fat: 2.5 g
Cholesterol: 48.6 mg
Sodium: 214.0 mg
Total Carbs: 7.1 g
Dietary Fiber: 1.2 g
Protein: 8.0 g
WW Points+: 2

This post may contain affiliate links. When you buy a product I make a small commission without any extra cost to you. In return, you can enjoy free recipes as well as savings on your favourite products. I also shared Clean Eating Ingredients I Buy and Kitchen Appliances +Tools I Use. Please buy local, organic and fair trade whenever feasible.

28 Comments

  1. Olga G.

    I like little muffins anything. These look delicious. I will be making these next. 🙂

    Reply
    • Olena

      Muffins are awesome mini food. I agree. Kids love mini muffins. Let me know how you like these. We love them! I made 3 batches and froze a few.

      Reply
  2. eat good 4 life

    I have made something similar before but I didn’t use any quinoa. I love this variation and the fact that you also used egg whites together with regular eggs is great. More protein and less cholesterol 🙂

    Reply
    • Olena

      Yes, I try to balance everything out and not to avoid real good food. People are scared of eggs, instead we should eat them in moderation and of course add extra egg whites for a protein boost.:)

      Reply
  3. CakePants

    Wow, these look great, and what a great breakfast idea for something that can be frozen and then heated up when you’re on the go! Looks mighty tasty 🙂

    Reply
  4. BJ

    I love your Pinterest page. Wonderful food selections. My daughter told me about Quinoa. This recipe sounds great and easy to make and that they can be frozen. Will be sending this one to my daughter. I found your pans on Amazon. Just what I was looking for. Thanks.

    Reply
    • Olena

      Hi BJ. Awe, thank you! Yes, you need a good muffin tin otherwise the muffins will stick. Like the eggs get burnt on a low quality or an old skillet. You will love it and these muffins. And quinoa is the new brown rice.

      Reply
  5. Olga G.

    I finally made these. They were yummy especially with a slash or two of hot sauce on top!

    Reply
    • Olena

      Awesome! These are very handy for busy mornings. I’m making 2 batches today and freezing. I love these! It’s so hard to come up with a quick breakfast that’s low in sugar and not overdone with carbs. Bingo here!

      Reply
  6. Shane

    I used canola cooking spray pretty liberally and they didn’t stick to the pan 🙂 Great recipe!!

    Reply
  7. Ellen

    These look and sound perfect. But I’m a little confused about the egg whites. 1 + 1/2 cup egg whites? Is that another whole egg (on top of the 3 large) plus 1/2 cup egg whites or is it 1.5 cups egg whites? How many separated eggs does it take to total 1.5 cups of whites?

    Reply
    • Olena

      I use egg whites in a carton. My best advice is to separate the eggs until you reach a required amount of egg whites.

      Reply
  8. Rachel

    I have ricotta in hand but not sure if it will act as a good substitute for cottage cheese in this recipe.

    Reply
  9. Christina Saputo

    Looks yummy! Trying these now…they are in the oven 🙂 Question – would this recipe work if I used muffin cups inside the muffin pan?

    Reply
    • Olena

      Yes. I used thin almost wax paper like liners in Sundried Tomato Spinach Quinoa ️muffins and it almost worked. Just let them cool down completely. You can search my site to see how those look. Sorry can’t insert link on my phone.

      Reply
  10. Kellie

    Sorry, I’m still confused about the egg whites. Is it 1.5 cups of egg whites or 1 egg white + 1/2 cup of egg whites? These look great and want to make sure I’ve got it right.

    Reply
  11. Liza

    Hi there, curious how YOU cook the quinoa? Before putting in recipe.
    Thanks so much,L.

    Reply
    • Olena

      OK. I cook this way: 1 cup quinoa, 2 cups water, pinch of salt, bring to a boil, cover, cook 12 minutes, remove from heat and let stand for 5 minutes, fluff with a fork.

      Reply

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