Quinoa Egg Breakfast Muffin Recipe (high protein) (2024)

By: Denise Bustard67 Comments
Posted: 3/9/20Updated: 8/23/20

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Quinoa egg muffins are super simple to make with just a few ingredients. This breakfast muffin recipe is full of protein and customizable to suit your tastes. It’s gluten-free, freezer-friendly and perfect for meal prep.

If you are looking for a high protein, portable breakfast that is easy to prep, egg muffs are perfect for you! Welove them so much that I have seven egg muffin recipes (so far) on the blog!

These quinoa breakfast egg muffins pack in some extra protein and nutrients thanks to some sneaky quinoa (and I'm betting you would never even know it's there!).

Not only are they quick to prep, but they are easy to customize, so if you don't like mushrooms or sun dried tomatoes, you can swap them out easily for your favorite veggies.

Reasons you’ll ♡ these quinoa egg muffins

they’re get an extra boost of protein, with 7 g per muffin
you can customize the veggies based on what you have in the fridge
they work great for meal prep and are both fridge and freezer-friendly

Recipe Video

Wondering how these muffins come together? Watch the quick video below to see how it happens! You can find more recipe videos on my YouTube channel.

Don't forget to pin this post to save it for later!

Let’s Talk Ingredients

For this Quinoa Egg Breakfast Muffin recipe, you’ll need:

Eggs – I have not tested the recipe with an egg substitute, so do not know if it will work.
Quinoa – This recipe uses pre-cooked quinoa, which is a quick way to add extra protein and nutrients.
Swiss cheese – I like Swiss in my muffins, but feel free to use a different variety such as cheddar or mozzarella.
Veggies – I use sun dried tomatoes and mushrooms in this recipe, but feel free to use any veggies you like! Just make sure they’re chopped small.
For flavor – Just a little salt and pepper to really let the other ingredients shine.

Meal Prep Tips

Quinoa egg muffins are perfect for meal prep! Here’s how to make the most of your prep:

Chop the veggies very small so that they fully cook through while the eggs bake.
Be sure to cool the quinoa before stirring it into the eggs.
You may use silicone or parchment muffin liners, or spray the pan with oil. Avoid using paper liners; they will stick to the eggs.
The egg muffins keep fresh in the fridge for up to 4 days, or frozen for up to 3 months.

Find my favorite muffin tins, mixing bowl, and more in my shop!

Can I skip the Quinoa?

Sure! However, to avoid ending up with a smaller batch, you may want to add 2 or 3 more eggs.

Can I swap the mushrooms or sun dried tomatoes?

Yes, you can use almost any small veggie if you chop it finely. Some of my faves are chopped spinach, bell peppers and cauliflower rice.

What is the best way to reheat egg muffins?

I recommend reheating muffins in the microwave. Place them on a paper towel-lined plate until heated through.

More Tasty Egg Recipes:

Healthy Freezer Breakfast Sandwiches
Meal Prep Baked Eggs
Sheet Pan Eggs
Breakfast Tacos (Meal Prep)

This post was originally published in 2015. It has been republished in 2020 with new photos, video and slight changes to the recipe.

Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!

Quinoa Egg Muffins (High Protein)

5 from 11 votes

Prep Time: 10 minutes mins

Cook Time: 30 minutes mins

Total Time: 40 minutes mins

Print Rate

12 muffins

Ingredients

▢ 6 eggs
▢ ¼ teaspoon pepper
▢ ¼ teaspoon salt
▢ 1 cup quinoa (cooked + cooled completely)
▢ 1 cup Swiss cheese (shredded- ¼ cup reserved for tops)
▢ 1 cup mushrooms (chopped small)
▢ ½ cup sundried tomatoes drained and chopped

Instructions

Pre-heat oven to 350°F.
See Also
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In a large bowl, whisk together eggs, salt and pepper. Stir in the remaining ingredients.
Spoon into a standard muffin pan lined with silicone or parchment muffin liners (*see note).
Sprinkle tops with remaining ¼ cup of cheese.
Bake for 20-25 min, until a knife inserted in the center of the muffin comes out clean. Mine were perfect at 22 minutes.

Storage

These egg muffins can be stored in a sealed container in the fridge for up to 5 days, or in the freezer for up to 3 months.
To re-heat- heat in the microwave on a paper towel-lined plate.

Tips:

* Muffins may stick to paper liners and greased muffin trays. Use parchment or silicone liners instead.

Flavor Variations:
Broccoli + Cheddar: replace the mushrooms, onions & sundried tomatoes with 1.5 cups broccoli florets (SMALL), replace the Swiss cheese with cheddar.

Zucchini + Feta + Dill: replace the mushrooms & sundried tomatoes with 1 cup shredded zucchini (let it dry on a paper towel for 10 min first), and replace ¾ cup of the Swiss cheese with crumbled feta (sprinkle tops with ¼ cup of cheddar/mozza). Replace salt & pepper with 1 teaspoon dried dill.

Video

Nutrition Information

Serving: 1muffin, Calories: 118kcal, Carbohydrates: 12g, Protein: 7g, Fat: 5g, Saturated Fat: 2g, Cholesterol: 97mg, Sodium: 143mg, Fiber: 1g, Sugar: 1g

Author: Denise Bustard

Course: Breakfast

Cuisine: American

© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.

Reader Interactions

Jen says
Posted on 5/6/21 at Posted on 5/6/21
I've made these twice now and they are amazing! The first time I used mozzarella, feta, mushrooms, spinach, and red pepper. The second time I used feta, sharp cheddar, mushrooms, carrot, and spinach. LOVE them. You must serve them with Sriracha too - this is a game changer. I used a non-stick muffin pan and have had no issues getting them out super easily.
Reply
Jeanna says
Posted on 12/15/18 at Posted on 12/15/18
Absolutely loved it! I was worried about the quinoa; but you're right, you don't even notice it in there. I made it with broccoli, onions and cheese. I had frozen broccoli. thawed it with hot water and chopped fine. I used MasterChef (Canadian Tire) silicone muffins (6) and 1 mini loaf pan (all filled halfway)- cooked for 25 mins.. Oh so delicious! Thank you again for your delicious inspirations.
Reply
- Denise says
  See Also
  51 High Protein Ricotta Toast Recipes for Weight Loss
  Posted on 12/16/18 at Posted on 12/16/18
  So happy you enjoyed! Thanks for reporting back, Jeanna!
  Reply
  - Jeanna says
    Posted on 12/18/18 at Posted on 12/18/18
    It freezes well and thaws nicely in the microwave. Thanks again.
    Reply
Debbie says
Posted on 10/27/18 at Posted on 10/27/18
Made per the recipe and really great. Was trying to find something portable for husband that he can eat when waiting for start at Marathon. Needed something with protein and this really works. Thanks for sharing. PS - I did not have silicone pan so used regular muffin pan with foil wrappers. Sprayed a little Pam and they did not stick.
Reply
- Denise says
  Posted on 10/29/18 at Posted on 10/29/18
  Glad the pam did the trick! Thanks so much for taking the time out of your day to leave a review, Debbie 🙂
  Reply
Carley says
Posted on 7/4/18 at Posted on 7/4/18

These are delish! I am usually not a fan of the breakfast egg cups because they are too rubbery.
These on the other hand are not.
The first time I made them with spinach, feta and bacon but the spinach overpowered them so I suggest against using it in these.
The second time I made it with broccoli, onion, and cheddar cheese.
Delish!
Thanks for the great recipe!
Reply
- Carley says
  Posted on 7/4/18 at Posted on 7/4/18
  I also made them in a metal muffin tin and sprayed it with cooking oil spray (Kirkland brand). I used a butter knife to trace the edges of the muffin cups and had no issue taking the egg cups out. The only reason I needed the knife was for the cheese that baked on the sides.
  Reply
  - Denise says
    Posted on 7/8/18 at Posted on 7/8/18
    Great to know! Thank you for taking the time to leave your review, Carley 🙂
    Reply
Vanessa says
Posted on 5/15/18 at Posted on 5/15/18
So I am looking at this and don't have any dishes to make it...I'm wondering if it can be doubled then put into a casserole dish, maybe 9x13? Or would you think that would need some sort of solid like bread??
Reply
Linda Cherko says
Posted on 12/18/17 at Posted on 12/18/17
Have you ever done this in an Instant Pot?
Reply
- Denise says
  Posted on 12/26/17 at Posted on 12/26/17
  Hi Linda, no I haven't tried this in the IP. let me know if you give it a try 🙂
  Reply
Mel says
Posted on 11/29/17 at Posted on 11/29/17
I cooked the onions and mushrooms and added spinach and ham. The parchment paper liners worked amazing!! I've stayed away from eggs in muffin tins as they always stick. These will be a staple in my house! LOVE.
Reply
- Denise says
  Posted on 12/5/17 at Posted on 12/5/17
  Yes! So glad you liked the muffins and the parchment liners are so awesome, aren't they?
  Reply
Debra says
Posted on 9/13/17 at Posted on 9/13/17
Can you use just egg whites instead of whole eggs
Reply
- Denise says
  Posted on 9/16/17 at Posted on 9/16/17
  Hi Debra, that should be fine. I haven't tried myself and am not sure if there would be a difference in cook time 🙂
  Reply
Eddie Moon says
Posted on 7/24/17 at Posted on 7/24/17
Thanks for this nice recipe. I'll try it.
Reply
- Denise says
  Posted on 7/30/17 at Posted on 7/30/17
  Hope you like it!
  Reply
Holly says
Posted on 11/6/16 at Posted on 11/6/16
Silly question but do you cook the broccoli first?
Reply
- Denise says
  Posted on 11/6/16 at Posted on 11/6/16
  Hi Holly, if you cut them really small you don't need to pre-cook them! If you keep them larger you could do a quick steam in the microwave.
  Reply
Cara says
Posted on 10/14/16 at Posted on 10/14/16
Thanks for this awesome recipe, can't wait to try it! Quick question, about how long should these last in the freezer? Trying to decide if I should make a double batch or not (it's just for me).
Reply
- Denise says
  Posted on 10/15/16 at Posted on 10/15/16
  Hi Cara, these should be good (well wrapped) for up to 3 months. I like to wrap them in plastic wrap and then seal them in a big ziplock (getting out as much air as possible). Hope this helps 🙂
  Reply
Madeline Vering says
Posted on 8/28/16 at Posted on 8/28/16
Can you reheat these in the microwave?
Reply
- Denise says
  Posted on 8/28/16 at Posted on 8/28/16
  Absolutely! I heat them in 20 second increments 🙂
  Reply

Older Comments

Quinoa Egg Breakfast Muffin Recipe (high protein) (2024)

FAQs

How much protein is in 2 egg muffins? ›

Healthy: Two omelet muffins have 14 grams of protein with only 165 calories and under three grams of carbs. Meal Prep: These egg cups are perfect for making ahead whenever you have time, and they freeze and reheat well.

Learn More Now ›

Why are my egg muffins soggy? ›

If your egg muffins are soggy, you likely used a lot of veggies with high water content. Next time, saute the veggies before adding them to the egg cups to remove the excess moisture.

What nutrients are in egg muffins? ›

Protein 9g. 17%
Cholesterol 193mg. 64%
Sodium 236mg. 10%
Vitamin A 153mcg. 17%
Vitamin C 5mg. 6%
Calcium 131mg. 10%
Iron 1.3mg. 7%
Potassium 216mg. 5%

More items...

Discover More Details ›

How much of your daily protein is in 2 eggs? ›

Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

Find Out More ›

Is an egg Mcmuffin high in protein? ›

Total carbohydrates: 30 g. Dietary fiber: 2 g. Sugar: 3 g. Protein: 17 g.

Get More Info ›

What does adding an extra egg do to muffins? ›

If there isn't enough egg, your batter or dough may not be able to hold its structure or could end up overly dry or dense. On the other hand, if there is too much egg, your baked goods could lose their shape due to excess liquid, or have a rubbery (or even overly cakey) texture depending on the recipe.

Discover More Details ›

What does adding more eggs do to muffins? ›

Eggs are responsible for giving baked goods structure, which means the amount you use directly affects the resulting texture. Using too few eggs will make your desserts dense, but using too many will make them rubbery.

See Details ›

What does adding eggs to muffins do? ›

What do eggs do in baking? When added to a recipe, eggs take on a few roles. They may be used to add structure, flavor, texture or act as a leavening agent. Interestingly, depending on whether the recipe calls for whole eggs, egg whites and egg yolks also affect what an egg does during baking.

See Details ›

How long will egg muffins last in the fridge? ›

Storage & Reheating Instructions: Cover leftover egg muffins and store in the refrigerator for up to 5 days. Microwave: Wrap or cover egg muffins with a damp paper towel and microwave for 20–30 seconds, or until warmed through. (Don't overheat, or they will taste rubbery.)

Is egg muffin good for diabetics? ›

Egg muffins

They're a quick grab-and-go option, and they're packed with protein — which, when compared with carbs, causes much smaller increases in blood glucose and helps keep you full throughout the morning.

Read On ›

How much protein is in a egg muffin? ›

Nutrition Facts
How much protein is in Egg Muffins? Amount of protein in Egg Muffins: Protein 11.5g
Vitamins and minerals
How much Vitamin A is in Egg Muffins? Amount of Vitamin A in Egg Muffins: Vitamin A 186.9μg	21%
How much Vitamin A IU is in Egg Muffins? Amount of Vitamin A IU in Egg Muffins: Vitamin A IU 1602.1IU	-

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How much protein is in 2 baked eggs? ›

How Many Calories in An Egg?

	1 egg (52g)	Average quantity per serving (2 eggs)
Protein	6.3g	12.7g
Fat, total	5.2g	10.3g
- saturated	1.7g	3.3g
Carbohydrate	0.7g	1.4g

4 more rows

Read The Full Story ›

How much protein is in an egg bake? ›

Egg Casserole With Bread, Cheese, Milk And Meat (1 cup) contains 16.7g total carbs, 16g net carbs, 25.3g fat, 20.7g protein, and 379 calories.