These quinoa egg muffins are a complete breakfast on the go or a snack, filled with complex carbs from quinoa and healthy fats from flax or chia seeds. So easy and delicious, I recommend to double the recipe and freeze. Also try mini frittatas with spinach, and sweet potato egg bake with taco seasoning.
Eating clean and working out, especially lifting, means 5 meals a day for me and Alex. Plus 2 kids => that is a lot of cooking and food. These quinoa egg muffins are very, very popular in my house. Kids do not complain about eating quinoa and spinach, and we have an easy grab and go snack. Filling up a plate with all food groups 5 times a day isn’t fun – true fact.
These quinoa egg muffins are great for using up leftover quinoa, wilted spinach and old sun dried tomatoes sitting at the bottom of a big Costco jar.
You could use all egg whites and skip feta for a leaner version.
Please read my recipe carefully to avoid disappointment. Somehow, if baked directly in a muffin tin (even non-stick and well sprayed with oil), the muffins will stick! This was not the case with my quinoa egg muffins with broccoli, probably because I used cottage cheese that time. I found using liners that are well sprayed works. You could also make this recipe in to an egg bake and cut into slices.
These quinoa egg muffins were delicious and full of Mediterranean flavours. I hope you enjoy them!
- 3 eggs, large
- 1 + 1/2 cup egg whites
- 3 tbsp ground flax seeds or chia seeds
- 1/4 cup feta cheese, crumbled
- 1 tbsp onion (garlic) powder
- 1/2 tsp salt
- 1/2 tsp black pepper, ground
- 1 cup quinoa, cooked
- 2 handfuls spinach, coarsely chopped
- 1/2 cup sundried tomatoes packed in oil/water, rinsed, drained & chopped
- Cooking spray (I use Misto)
- Preheat oven to 350 degrees F, place cupcake liners into a 12 muffin tin and spray generously with cooking spray. Alternatively, you could use a silicone BPA-free muffin baking pan or individual silicone BPA-free muffin cups. Also, you could make the egg bake in an 8 x 8 baking dish lined with parchment paper and then cut into squares. DO NOT bake the egg muffins directly in the muffin tin, they will stick!
- In a large mixing bowl, whisk eggs and egg whites for 30 seconds. Add flax/chia seeds, feta cheese, onion (garlic) powder, salt, pepper and whisk to combine. Add quinoa, spinach, sun dried tomatoes and mix. Fill each muffin with egg mixture 3/4 full. If you have extra mixture bake in additional ramekins but do not overfill. Bake for 20 minutes, remove from the oven and let cool for about 10 minutes. Using a rubber spatula, loosen the egg muffins from the muffin tin and slide onto a platter. Serve hot (I like to add a few drops of Frank's RedHot Buffalo Sauce on top).
Servings Per Recipe: 12
Amount Per Serving = 1 muffin:
Total Fat: 2.3 g
Cholesterol: 46.5 mg
Sodium: 220.6 mg
Total Carbs: 8.0 g
Dietary Fiber: 1.6 g
Protein: 7.2 g
WW Points+: 2