Quinoa Egg Muffins

These Quinoa Egg Muffins are a protein-packed, grab-and-go breakfast made with wholesome ingredients and customizable mix-ins. With fluffy eggs, hearty quinoa, savory veggies, and melted cheese, these muffins are perfect for meal prep, lunchboxes, or a quick snack. Gluten-free, freezer-friendly, and endlessly versatile, this is a recipe you’ll come back to every week.

Why You’ll Love This Recipe

• High in protein from eggs and quinoa

• Meal prep friendly—make once, enjoy all week

• Freezer-safe for long-term storage

• Customizable with different veggies and cheeses

• Naturally gluten-free and low in carbs

• Great for breakfast, lunch, or snacks

• Easy to make with simple ingredients

• Portion-controlled and kid-friendly

• Bakes in just 25 minutes

• No fancy tools required

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 6 eggs

• ¼ teaspoon pepper

• ¼ teaspoon salt

• 1 cup cooked and cooled quinoa

• 1 cup shredded Swiss cheese (reserve ¼ cup for topping)

• 1 cup chopped mushrooms

• ½ cup sundried tomatoes, drained and chopped

Directions

1. Preheat the oven:
   Set your oven to 350°F. Line a 12-cup muffin pan with silicone or parchment muffin liners. (Avoid paper liners as the muffins may stick.)

2. Mix the egg base:
   In a large bowl, whisk together the eggs, salt, and pepper.

3. Add remaining ingredients:
   Stir in the cooked quinoa, mushrooms, sundried tomatoes, and ¾ cup of the shredded Swiss cheese.

4. Portion into muffin tin:
   Spoon the mixture evenly into the prepared muffin cups, filling each about ¾ full. Sprinkle the tops with the reserved ¼ cup of cheese.

5. Bake:
   Bake for 20–25 minutes, or until a knife inserted in the center comes out clean. Check at 22 minutes for doneness.

6. Cool and serve:
   Let cool slightly before removing from the pan. Serve warm or store for later.

Servings and timing

• Yield: 12 muffins

• Prep time: 10 minutes

• Cook time: 30 minutes

• Total time: 40 minutes

Variations

• Broccoli & Cheddar:
  Replace the mushrooms and sundried tomatoes with 1½ cups finely chopped broccoli. Swap Swiss cheese for shredded cheddar.

• Zucchini, Feta & Dill:
  Use 1 cup shredded zucchini (drain excess moisture first), ¾ cup crumbled feta, and ¼ cup shredded cheddar or mozzarella for the top. Replace salt and pepper with 1 teaspoon dried dill.

• Mediterranean:
  Add chopped olives, spinach, and crumbled goat cheese.

• Southwest:
  Use black beans, corn, diced red pepper, and pepper jack cheese with a dash of cumin or taco seasoning.

• Meat lover’s:
  Add cooked, crumbled sausage for an extra protein punch.

Storage/Reheating

• Storage: Store in an airtight container in the fridge for up to 5 days.

• Freezing: Freeze in a single layer, then transfer to a freezer-safe bag for up to 3 months.

• Reheating: Reheat in the microwave on a paper towel-lined plate for 30–45 seconds.

FAQs

Can I use uncooked quinoa?

No, the quinoa must be cooked and cooled before mixing into the egg batter.

Are these muffins low carb?

Yes, they are relatively low in carbs, especially if you minimize starchy vegetables.

Can I use paper liners?

It’s not recommended—muffins often stick. Use parchment or silicone liners for best results.

Can I make this dairy-free?

Yes, omit the cheese or use a dairy-free shredded cheese alternative.

What kind of quinoa should I use?

Any variety works—white, red, or tri-color. Just make sure it’s fully cooked and cooled.

How do I know when the muffins are done?

Insert a knife or toothpick into the center—if it comes out clean, they’re ready.

Can I double the recipe?

Yes, simply double the ingredients and use two muffin pans, or bake in batches.

Can I serve these cold?

Yes! They’re great warm or chilled—perfect for busy mornings or lunchboxes.

What’s the best way to reheat from frozen?

Microwave on high for 60–90 seconds, or until heated through.

Are these muffins good for kids?

Yes, they’re nutritious, fun to eat, and easy to hold. You can also adjust fillings to suit picky eaters.

Conclusion

These Quinoa Egg Muffins are a protein-packed powerhouse of flavor, nutrition, and convenience. Whether you’re fueling a busy morning or prepping healthy meals ahead of time, these muffins make a smart and satisfying choice. Customize them with your favorite ingredients and enjoy a wholesome, handheld breakfast that’s anything but boring.

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