Many of you have asked for help with easy, healthy meal prep ideas, so I can’t wait to introduce you to one of my favorites: Quinoa Egg Cups!
Disclaimer: This post contains affiliate links.
The Savory Breakfast Dilemma
Sometimes, you really need a grab-and-go breakfast. If you want to avoid fast food sandwiches, you might reach for a homemade smoothie, an oatmeal cup, or a snack bar. Those are all healthy choices, but there’s one problem with those options; they’re all on the sweet side. I love sweet things as much as the next person, but having them every morning can get old. There’s nothing like a satisfying, savory breakfast like eggs, toast, and sauteed veggies, but it’s hard to make that portable.
I’ve tried a few recipes for egg cups. Basically, any mixture of eggs and toppings will form a little “mini frittata” when baked in a greased muffin tin. After trying Iowa Girl Eats’ Mini Ham and Cheese Quinoa Cups, I found that adding quinoa to the mix gives this meal a lot more staying power. I wanted to make a quick and easy version of this recipe that included my favorite veggies and with that, Quinoa Egg Cups with Spinach and Mushrooms were born!
Quinoa + Egg + Veggies = Fuel
You may have heard that a high-protein breakfast is the best way to start your day, and there’s some convincing research to support that. People who eat breakfast tend to be more successful with weight maintenance, and adding protein to that morning meal can enhance feelings of fullness throughout the day.
Quinoa is an awesome source of plant-based protein. One cup of quinoa contains about 8 grams of protein, which is roughly the same amount of protein in one cup of milk! This same cup of quinoa also includes about 5 grams of fiber to help stabilize your blood sugar, improve cholesterol levels, keep you full, and support proper digestion. Adding eggs to the mix helps you vary your protein sources, and let’s face it- they’re the perfect breakfast food.
I always try to include healthy sources of each macronutrient (carbs, protein, and fat) at each meal, especially breakfast. Additionally, I give myself an extra pat on the back if I can work a vegetable into my morning meal. This can be tough! That’s another reason I love this quinoa egg cup recipe; you can add any veggie you want for some extra nutrition.
This recipe is super easy! Just cook a batch of quinoa ahead of time, then combine it with your eggs and toppings in a big bowl, then scoop some of your mixture into the greased muffin tin of your choice. (You can make anything from mini muffins to jumbo.)
Bake your egg muffins, then they’re ready to go! I’m always surprised with how easily these little guys pop out of the muffin tins. (Seriously, it’s magical.)
You can eat your quinoa egg cups immediately, or you can save them in the fridge or freezer and microwave when you need them. Sometimes eggs can get weird when microwaved, but these honestly retain a yummy texture and flavor.
I can’t tell you how many times I’ve thrown one of these in the microwave and ran out the door while eating it. They’re seriously a lifesaver. I’m excited for you to try them and shave a few minutes off your morning routine!
Recipe adapted from: Iowa Girl Eats’ Mini Ham and Cheese Quinoa Cups
Quinoa Egg Cups with Spinach and MushroomsPrint Recipe
- 1/2 tsp cooking spray of your choice (I use Chosen Foods' Chosen Blend Oil Spray)
- 1/2 tablespoon extra virgin olive oil
- 2 cups spinach
- 2 cups mushrooms, thinly sliced
- 2 cups cooked quinoa
- 6 large eggs
- 1/4 cup chopped fresh parsley
- 1/4 cup grated parmesan cheese
- 1/4 teaspoon cayenne pepper
- salt and pepper, to taste
Preheat oven to 350 degrees F. Coat a 6-cup muffin tin thoroughly with oil spray.
Heat olive oil in a large sauté pan. Sauté mushrooms until just tender (about 2 minutes). Add spinach and stir gently until slightly wilted (about 30 seconds).
Add vegetable mixture and the remainder of the ingredients to a large bowl. Mix until combined.
Fill prepared muffin cups evenly with the egg, quinoa, and vegetable mixture.
Bake for 20-25 minutes. You can check "doneness" by ensuring that the center of each muffin is set, or by inserting a toothpick into a muffin cup. (It should come out clean!)
Refrigerate or freeze! The refrigerated/frozen muffin cups can be microwaved and enjoyed later. Refrigerated muffins need about 1 minute in the microwave, and frozen ones need a bit longer (about 2 minutes).
Nutrition facts (per serving): 188 calories, 12g protein, 15g carbs, 2g fiber, 9g fat