Fluffy Quinoa Egg Muffins – Perfect for Breakfast, Lunch or Dinner!
- Updated on Jan 13, 2020
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You’ve probably noticed that we love muffins, especially healthy ones, and especially when they’re for breakfast. So may we introduce to you: the Quinoa Breakfast Muffins!
This new muffin iteration is not a replacement – it’s an upgrade.
In fact, since we first tried them a few weeks ago they’ve been on firm rotation ever since.
A new recipe needs to be several things to pass our stringent tests, namely it has to be: quick, tasty, vegetarian and nutritious.
This is definitely quick and tasty, no worries there. It’s also incredibly nutritious, as we’ll soon see.
High-protein and weight-loss
This recipe is one we’re pushing heavily when it comes to a healthy, balanced diet. These quinoa breakfast muffins are incredibly high in protein, and are perfect for the avid gym-goer.
Here is a high-protein vegetarian meal plan. It’s completely free.
They’re also great for losing weight! They’re low in calories and making a fulfilling and satisfying breakfast.
And here is a weight-loss meal plan. It’s also completely free.
Eggs make the muffin
As healthy vegetarians, eggs are a very good source of many important nutrients and vitamins.
They include vitamin D and B12, and plenty of protein. High-quality protein at that (these quality egg protein recipes will help you make the most of the protein benefits of eggs!)
Although they’ve been through the mill when it comes to health benefits, as this video shows, they are now considered to be very healthy when eaten as part of a balanced diet.
Where do you get your eggs?
However, as a vegetarian and animal-considerate website, we must point out the darker side of eggs.
When chickens in the egg industry are born, the females are taken to lay eggs and the males are quickly killed – usually at just a day or so old. This is obviously cruel, awful and not something we ever want to support.
We know we could bury our heads in the sand and ignore it. We get many comments asking why we would write something like this in our recipes.
The short answer is: we care where our food comes from, and how it gets to our plates.
Therefore we urge you to think about the source of your eggs. Many companies have started keeping their male chicks alive, and many local, small farms let the male chickens live out their days as well.
If it is at all possible we suggest getting your eggs from more ethical sources – local, organic eggs taste fantastic, too!
Of course, all of this is up to you. We hope it gives you something to think about at the very least.
Quinoa Breakfast Egg Muffins
Quinoa is also awesome! It’s one of the only plant-sources that yields ‘complete’ proteins – normally that accolade is reserved only for animal-products.
Although you can certainly cook quinoa as normal for this recipe, we highly recommend grabbing a pack of already ‘popped’ or ‘puffed’ quinoa!
That means it’s already cooked and saves loads of time. It also lends itself really well to muffins – they go really light and fluffy with the eggs.
If you can only get regular quinoa just leave yourself a few extra minutes to make the quinoa first – but don’t worry – the muffins will still taste great!
Ingredients
- 2 cups puffed quinoa (or already cooked quinoa)
- 4 eggs
- 6 sun-dried tomatoes in oil
- 6 tbsp olives
- 2 tbsp capers
- Salt and pepper to taste
- 1 tbsp oil (for glazing the muffin tray)
Instructions
- Preheat the oven to 200°C/390°F.
- Beat the eggs in a large bowl.4 eggs
- Chop the sundried tomatoes and olives.6 sun-dried tomatoes in oil, 6 tbsp olives
- Tip them into the bowl along with the quinoa. Add the capers, salt and pepper.2 cups puffed quinoa, 2 tbsp capers, Salt and pepper to taste
- Give the muffin tray a quick brush with oil.1 tbsp oil
- Pour the mix into twelve muffin slots.
- Cook for about 10-12 minutes.
- That’s it, done! Enjoy.
NOTES
Nutrition
Comments
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4 comments
These are absolutely ace! I often have leftover quinoa and get fed up of using it in burgers. Thanks!
Awesome!! Really happy you enjoyed (and found a way to use all that leftover quinoa) 🙂
Nice recipe with clear pictures.
Glad you like the recipe, Farida! 🙂