Broccoli Cheddar Quinoa Egg Muffins

Broccoli Cheddar Quinoa Egg Muffins make the perfect healthy, gluten-free breakfast or snack. With just 76 calories per muffin, they are completely guilt-free.

85 CALORIES8g CARBS3g FAT7g PROTEIN
2 Comments

If you are looking for a protein-packed, portable breakfast or lunch, these Quinoa Egg Muffins with broccoli and cheddar cheese are the way to go. With 8 grams of protein in each muffin, these will keep you full and satisfied. They also are perfect for school lunches. 

I am someone who always needs tons of healthy snacks and grab-and-go foods around. When hunger strikes, I need to eat something almost immediately or it gets pretty ugly. Without healthy options around, I ended up grabbing anything I can find to satisfy my hunger.

The problem? Gran and go snacks usually lack protein, fiber, and healthy fats so I am hungry again thirty minutes later. For snacks to actually keep you full, they need all three of those things. These quinoa egg muffins hit on every point. 

This version is packed with broccoli and cheddar cheese but you can make quinoa muffins with virtually any combination of cheese and veggies you like. Just use 2 cups of veggies (or any toppings) and 1 cup of cheese. It's the perfect thing to keep your hanger (hunger + anger) in control.

Looking for something sweet? Try these Banana Quinoa Muffins.

Key Ingredients and Easy Swaps

Here is everything you will need to make these tasty quinoa and egg muffins. 

  • Eggs: These protein-packed muffins start with eggs. Whole eggs or a combination of eggs and egg whites works.
  • Cooked quinoa: Quinoa is a great source of plant-based protein and fiber. Make sure to start with cooked quinoa and let it cool if it is recently cooked. If using frozen or packaged cooked quinoa, let it cool before using. 
  • Cooked Broccoli: These muffins can be made with any cooked, chopped vegetables you like. Make sure to drain off any excess liquid. For broccoli, using frozen defrosted broccoli is a great time saver.
  • Cheddar cheese: Any cheese will work! Try these with cheddar, pepper jack, mozzarella, or feta cheese.
  • Spices: The spices are optional but adding just a touch of garlic powder and Italian seasoning really kicks up the flavor. Fresh garlic could be used, just cooked it with the broccoli.

Meal Prep Tips

Having this ready to go in the fridge or freezer is a great time-saver at mealtime. Here is how to store cooked egg muffins:

  • Fridge: Make sure to let the muffins fully cool. Then store in an airtight container in the fridge for 3-4 days. 
  • Freezer: Let fully cool and then place on a sheet pan and place in the freezer for 3-4 hours until the outside freezes. Then place it in a freezer-safe bag or container. Freezing the outside first ensures they won't stick together. 
  • Reheating: Reheat in the microwave on 50-60% power. This helps to ensure the egg muffin is heated through completely and doesn't get rubbery on the outside.
  • Variety: If you plan on making a big batch of these for meal prep, consider switching up the veggies and cheese so you have different flavors throughout the week. 

Flavor and Recipe Ideas

There are lots of ways to customize these egg muffins to make your flavor combinations or use up what's in the fridge and pantry.

  • Switch up the veggies: The easiest way to switch up the flavors in this recipe is to make it with different veggies. Try using leftover roasted or sauteed veggies from dinner. These are so good with leftover garlic mushrooms, zucchini, or roasted butternut squash
  • Add a different cheese: Another easy way to switch up the flavors is with different cheese. Try it with pepper jack, feta cheese, goat cheese, Parmesan, or mozzarella.
  • Add extra protein: If you want even more protein you can add cooked meat, beans, even some cottage cheese to this recipe. Cook breakfast sausage or turkey bacon is delicious. 
  • Flavor enhancers: Add some big flavor with fresh herbs, sundried tomatoes, olives, jalapeno peppers, or a pungent spice.

Frequently Asked Questions

Here are some of the most common questions about making these quinoa egg muffins.

If your egg muffins are sticking to the muffin tin, there are two options. The best solution is to use a silicone muffin tin and spray it with cooking spray. You can also line your muffin tin, but make sure to also spray the muffin liners. 

These quinoa and egg muffins work great with a mini muffin tin. Just reduce the cooking time to 10-12 minutes so they don't overcook. Also make sure to cut the vegetables small since the muffins will be smaller.

To make quinoa, start with a ratio of 2:1 with 2 cups of water for every 1 cup of quinoa. Bring the quinoa and water to a boil. Then turn the heat down to a simmer and cover the pot. Let it simmer for 15 minutes. Then remove it from the heat. Do not remove the cover. Let steam for an additional 5 minutes. Fluff with a fork. 

The Recipe
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Broccoli Cheddar Quinoa Egg Muffins

PREP TIME: 5 Min
COOK TIME: 25 Min
TOTAL TIME: 30 Min
2 Comments
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Ingredients

USMETRICS
  • 4 U eggs (or eggs and egg whites)
  • 1/2 tsp garlic powder
  • 2 cups cooked quinoa
  • 2 cups broccoli, chopped (cooked)
  • 1 cup reduced fat shredded cheddar cheese
  • Salt and pepper

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Instructions

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1

Preheat the oven to 400 degrees.

2

Whisk together the eggs, egg whites, Italian seasoning, and garlic powder. Add the quinoa, chopped broccoli, and cheese. Stir to combine. Scoop into a prepared standard muffin tin.

3

Bake for 20-25 minutes until cooked through.

Nutritional Facts
Serving Size: 1 muffin
Amount Per Serving
Calories 85
Calories from Fat 27
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
5%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 64mg
21%
Sodium 98mg
4%
Total Carbohydrate 8g
3%
Dietary Fiber 1g
5%
Sugars 0g
Protein 7g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the authorMeet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
2 Comments
On Broccoli Cheddar Quinoa Egg Muffins
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Queen B
March 27, 2020 - 13:58
Add a Rating:
5
These turned out really good. I ended up using more eggs. We loved them.
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Rebecca
March 3, 2020 - 16:46
Add a Rating:
4
I was making these today and realized I've never reviewed them. I've made these a few times now and I really like them. I add a little bit more garlic powder (because I love me some garlic) and a little cracked red pepper for some kick. I also usually make a double batch because they freeze really well (just pop them into the microwave for a few seconds). I also like making them when we do family brunch because the portion size is perfect for that. I usually eat mine topped with some salsa and sour cream.
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