Quinoa Egg Muffins with Spinach and Mushrooms
Looking for a balanced and quick make-ahead breakfast? These quinoa egg muffins have you covered with filling fiber, protein, and a serving of vegetables. Make a batch at the beginning of the week and watch your morning routine get way smoother!
Why I Love This Recipe
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 packet, 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.
It’s important to include healthy sources of each macronutrient (carbs, protein, and fat) at each meal, especially breakfast. (Extra credit if you can work a vegetable into your 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.
Nutrition Tidbits
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 a whole grain and 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.
Preparation Steps
See recipe card for additional instructions and ingredient amounts
1. Prepare ingredients
If you don’t have cooked quinoa on hand, no biggie! Cook your quinoa first. Combine ⅔ cup dry, rinsed quinoa with 1 ⅓ cups water and simmer for 30 minutes until the liquid is absorbed.
Next, sauté the veggies until tender. Spinach and mushrooms work great because they cook quickly, but you could use just about any veggie you have on hand!
2. Mix your “batter”
Once you’ve cooked your quinoa and vegetables, add them and the remaining ingredients to a large bowl. Mix everything thoroughly.
3. Bake
Spoon the egg, quinoa, and veggie mixture into prepared muffin tins and bake in an oven preheated to 350°F for about 25 minutes (or until eggs are set). You should be able to insert a toothpick and it should come out clean when the muffins are done.
4. Serve or store
You can eat your egg muffins immediately or store for later. These muffins can be stored in the fridge for up to 4 days or in the freezer for much longer (3-6 months). Simply reheat in the microwave when you’re ready to eat!
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 Modifications
- Use different vegetables – Not a fan of spinach and mushrooms? No problem! Some other vegetables that would work in this recipe include: bell peppers, diced tomatoes, onion, kale, broccoli, cauliflower, and sweet potatoes.
- Make without quinoa – Swap in riced cauliflower or sweet potato in place of the quinoa.
- Use a different type of cheese – Feta, goat cheese, or shredded cheeses like cheddar, mozzarella, and Swiss would all taste great!
- No jumbo muffin tin? I used a jumbo muffin tin to make each serving more filling, but you can make these using any size of muffin tin you have available. If using a mini muffin tin, check for doneness after 15 minutes. If using a standard muffin tin, check for doneness at 20 minutes.
Quinoa Egg Muffins with Spinach and Mushrooms
Equipment
- jumbo muffin tin
Ingredients
- 2 cups quinoa cooked (⅔ cup dry)
- 1 tsp olive oil
- 2 cups spinach
- 2 cups mushrooms sliced
- avocado oil spray for coating muffin tins
- 6 large eggs
- ¼ cup grated parmesan cheese
- ¼ tsp cayenne pepper
- salt and pepper to taste
Instructions
- If using dry quinoa, prepare according to package instructions. If you already have cooked quinoa, proceed to the next step.
- Preheat oven to 350°F. Coat a 6-cup muffin tin thoroughly with oil spray (or use muffin liners).
- 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 (eggs, parmesan cheese, cayenne pepper, salt and pepper) 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).
Notes
- To make this egg muffin into a more full meal, serve it with a piece of fruit and some nuts or nut butter.
- Please note that nutrition facts are an estimate and can vary widely based on amounts and specific types used.
- Storage
- Fridge – eat within 4 days
- Freezer – place in an airtight container and store for as long as 6 months
Nutrition
Looking for more grab-and-go breakfasts? Here you go!
Originally posted on 2/24/2017. Updated on 2/20/2021.
