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stack of quinoa egg muffins
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Quinoa Egg Muffins with Spinach and Mushrooms

This savory two-bite breakfast is filling and quick - perfect for busy mornings.
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Breakfast
Cuisine: American
Keyword: 30-minute, bite-sized, egg bake, make-ahead, meal prep
Servings: 6
Calories: 179kcal
Author: Chelsea Jackle, RDN

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

Calories: 179kcal | Carbohydrates: 15g | Protein: 12g | Fat: 8g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 190mg | Sodium: 149mg | Potassium: 340mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1282IU | Vitamin C: 4mg | Calcium: 96mg | Iron: 2mg