Quinoa and Broccoli Egg Muffin Cups

 

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9 large eggs 1 1/2cups steamed broccoli, chopped 1cup cooked quinoa 1/2cup shredded cheddar Salt Pepper. In a large bowl, whisk together the egg whites, eggs, cottage cheese, Cheddar cheese, garlic powder, black pepper and salt. Add the broccoli florets and quinoa.

Fill each muffin cavity three-quarters full, distributing the mixture evenly among the cavities. Bake the muffins for 22 to 25 minutes, until the eggs are fully cooked through. How to Cook Quinoa and Broccoli Egg Muffins.

Add the eggs to a bowl and whisk them. Add the broccoli, cottage cheese, spring onion, and cooked quinoa to a bowl. Season with garlic powder, salt, and pepper.

Mix them until even. Distribute the mixture between muffin cups. We needed 12 of those, so you either use 1 big muffin pan or two smaller, 6. Ingredients Avocado oil spray 2 cups (480 ml) water 1 cup (170 g) quinoa 6 large egg whites 3 large eggs 1 / 2 cup (115 g) nonfat cottage cheese 1 / 4 cup (30 g) shredded low-moisture Cheddar cheese 1 / 2 teaspoon garlic powder 1 / 2 teaspoon black pepper 1.

1 + 1/2 cup egg whites. 1/2 cup cottage cheese (I used low fat) 1/4 cup mozzarella cheese, shredded (I used low fat) 1 tbsp onion (garlic) powder. 1/2 tsp salt.

1/2 tsp black pepper, ground. 1/8 tsp red pepper flakes. 1 cup quinoa, cooked. 2 cups. Fill each muffin well with egg mixture until nearly full.

Bake for 24-26 mins and then broil until golden brown crust appears. Remove from the oven and let cool about 5 minutes. Run a sharp knife around the sides of each muffin before using a rubber spatula to gently loosen the egg muffins.

One of my favorite things to have on hand are quinoa egg muffins since they pack in lots of fiber and protein, which keep me energized and full. This version is packed with broccoli and cheddar cheese but they work with virtually any combination of cheese and veggies you like. Just use 2 cups of veggies (or any toppings) and 1 cup of cheese. Instructions Preheat oven to 375 degrees F. Heavily spray a muffin tin with cooking spray.

To make getting the egg cups out easier, I In a medium bowl, whisk together the eggs, milk, salt and pepper until well combined. Evenly distribute the add-in ingredients into each muffin cup. Evenly pour. In a large mixing bowl, whisk eggs and egg whites. Add cottage cheese, mozzarella cheese, garlic powder, salt, and pepper, and stir to combine.

Add the quinoa, broccoli, and green onions to the mixing bowl, and mix. Fill each muffin with egg mixture. HEAT oven to 375°F. Coat 6 muffin cups generously with butter.

BEAT eggs and cream in medium bowl. Stir in quinoa, cheese, broccoli, onion and garlic salt.

List of related literature:

For each egg you replace, whisk 1 tablespoon (15 g) of ground flaxseed with 3 tablespoons (45 ml) of water in a blender or food processor until the mixture is thick and creamy.

“The Joy of Vegan Baking, Revised and Updated: The Compassionate Cooks' Traditional Treats and Sinful Sweets” by Colleen Patrick-Goudreau
from The Joy of Vegan Baking, Revised and Updated: The Compassionate Cooks’ Traditional Treats and Sinful Sweets
by Colleen Patrick-Goudreau
Fair Winds Press, 2017

To make a flax egg, mix 1½ tablespoons of flaxseed meal with 3 tablespoons of water in a bowl.

“Eat More Vegan” by Luke Hines
from Eat More Vegan
by Luke Hines
Pan Macmillan Australia, 2019

For vegan muffins, also substitute Flax “Eggs” for the eggs.

“Love Real Food: More Than 100 Feel-Good Vegetarian Favorites to Delight the Senses and Nourish the Body: A Cookbook” by Kathryne Taylor
from Love Real Food: More Than 100 Feel-Good Vegetarian Favorites to Delight the Senses and Nourish the Body: A Cookbook
by Kathryne Taylor
Potter/Ten Speed/Harmony/Rodale, 2017

The flaxseed meal needs to absorb some of the egg whites before you add the cooked quinoa.

“Peace, Love and Fibre: Over 100 Fibre-Rich Recipes for the Whole Family” by Mairlyn Smith
from Peace, Love and Fibre: Over 100 Fibre-Rich Recipes for the Whole Family
by Mairlyn Smith
Appetite by Random House, 2019

In a bowl or processor, mix the quinoa with oat bran or cornmeal, 1 egg white, chia seeds, flaxseeds, hemp seeds, and water.

“The Hot Body Diet: The Plan to Radically Transform Your Body in 28 Days” by Michelle Lewin, Dr. Samar Yorde
from The Hot Body Diet: The Plan to Radically Transform Your Body in 28 Days
by Michelle Lewin, Dr. Samar Yorde
Penguin Publishing Group, 2018

1⁄3 cup corn flour (not cornmeal) Part 2: Repeat the muffin recipe above by using 1 cup of this Gluten-Free Rice Flour Blend in place of 1 cup of wheat flour.

“Culinary Nutrition: The Science and Practice of Healthy Cooking” by Jacqueline B. Marcus
from Culinary Nutrition: The Science and Practice of Healthy Cooking
by Jacqueline B. Marcus
Elsevier Science, 2013

Quinoa flour is combined with wheat flour for breadmaking since it does not contain gluten.

“New Larousse Gastronomique” by Hamlyn
from New Larousse Gastronomique
by Hamlyn
Octopus Books, 2018

2 In a large bowl, mix together the quinoa flakes and flour, salt, baking powder, baking soda, 1 teaspoon of the cinnamon, and ¼ cup flaxseeds.

“True Roots: A Mindful Kitchen with More Than 100 Recipes Free of Gluten, Dairy, and Refined Sugar: A Cookbook” by Kristin Cavallari
from True Roots: A Mindful Kitchen with More Than 100 Recipes Free of Gluten, Dairy, and Refined Sugar: A Cookbook
by Kristin Cavallari
Potter/Ten Speed/Harmony/Rodale, 2018

Quinoa can be found in flour form for pancakes, baking, and other treats.

“The 22-Day Revolution: The Plant-Based Program That Will Transform Your Body, Reset Your Habits, and Change Your Life” by Marco Borges, Beyoncé, Dean Ornish
from The 22-Day Revolution: The Plant-Based Program That Will Transform Your Body, Reset Your Habits, and Change Your Life
by Marco Borges, Beyoncé, Dean Ornish
Penguin Publishing Group, 2015

Use ground flaxseed as a hot cereal (heated, for instance, with milk, unsweetened almond milk, coconut milk or coconut water, or soymilk, with added walnuts or blueberries) or add it to foods such as cottage cheese or chilis.

“Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health” by William Davis
from Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
by William Davis
Rodale Books, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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48 comments

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  • Cooked them today and I have to say they came out looking really fantastic. Will serve them for lunch with beef olives and chips tomorrow. Thank you so much for your excellent description.

  • Thank you Dani! Made broccoli and cheese muffins and spinach, red bell pepper, mushroom and mozzarella muffins for dinner last night. Both were delicious. Planning to try black bean and corn muffins later.

  • Great tip about using the measuring cup to pour easily! I used to use these great batter bowls from Pampered Chef when I had them.Your pleasant and easy to listen to.

  • Your recipes are terrific but you should stop using too much botox. It looks odd that your eyes, brows and forehead are completely frozen. You are so pretty, you don’t need that or don’t use so much.

  • Are they good to reheat? I mean obviously everything not as good when you reheat it, but are theses muffin still okay when you microwave them.

  • Made these for dinner tonight! Kids love it! Only thing is that it was difficult to remove from the pan even though I oiled the pan. Any tips?

  • Oh my gosh!! Thank you, been buying Starbucks egg bites and it’s been eating my wallet and said to myself has to be a better and cheaper way to make these ooh so good egg bites and here I found this great recipe, thanks going to make this and save me some money Yeay ��

  • Oh my gosh!! Thank you, been buying Starbucks egg bites and it’s been eating my wallet and said to myself has to be a better and cheaper way to make these ooh so good egg bites and here I found this great recipe, thanks going to make this and save me some money Yeay ��

  • The muffins look delicious. But, the broccoli and cheese combo is favorite. I will definitely tried it. Also, I want to say to everyone; God loves us all faults and all, and desires for us all to accept his son, Jesus Christ as our personal savior; so that, we will forever with him in his kingdom. Therefore, seek him before its too late, God bless.: )

  • When I took the ferry to SF for a hair appt, I forgot to bring my protein bar for breakfast.stupid because I have low blood sugar. So I stopped at Peet’s coffee shop and got an egg muffin and small coffee for $8. Sounds like a lot, but not for SF. It was so delicious and it held me over for four hours until I had lunch. They all look good, but I’d go for the spinach & feta version. Yum!

  • I just made chorizo Morningside veggie crumbles with onion and cheese. First time making them and I’m so excited to get rid of morning McDonalds runs.

  • Great Job! This video is excellent. You are my favorite YouTuber. I am going to make these on Sunday and then we have grab and go breakfasts when needed! They look yummy!

  • This is exactly what I was looking for. I will be making these and taking them to work with me, far cheaper than buying breakfast at work and a lot more healthier for me as well. Thank you for the recipe and a great video!

  • I think you’re drafted no excuses,pack your bag you’re being ship to feed the troops @ the front,you know how to feed the troops everybody has to eat,

  • Definitely one of my new favourite channels.

    Will be trying this ASAP. I always end up skipping breakfast due to time restraints, so this is perfect.

  • Just made these and they are delicious! Great recipe! But how do I store them in the fridge? Air tight container? In freezer bags? Wrapped in foil? Also, how long will they keep? Thanks.

  • Before I save your video I have enjoyed spinach, sun dried tomato, green onion and feta muffin cups. I add a little water and several spices to the eggs. I also cook them in the large silicon muffin cups. Yum!

  • Made these for dinner tonight! Kids love it! Only thing is that it was difficult to remove from the pan even though I oiled the pan. Any tips?

  • Before I save your video I have enjoyed spinach, sun dried tomato, green onion and feta muffin cups. I add a little water and several spices to the eggs. I also cook them in the large silicon muffin cups. Yum!

  • I made 12 with 4 of them wrapped in turkey bacon and when they came out I sat there and ate everyone of them……I’m going to make them again today and hope to have better control…..they were outstanding

  • I just made chorizo Morningside veggie crumbles with onion and cheese. First time making them and I’m so excited to get rid of morning McDonalds runs.

  • great idea! haven’t used muffin pans in ages now will have to get some. i love this idea for a nutricious quick breakfast! thank you.

  • I’ve been making these for some time, but put together a little differently. I put some veggies and/or meat in the muffin cups (about quarter to half full) then pour on beaten eggs and top with some cheese. Either way, it comes out nice and is so delicious.

  • Hi, do you have any tips as to making the healthy egg cups not be soggy? I realise when I make mine that they become soggy after re-heating. Do you have techniques?

    I think the sogginess comes naturally from the juices of the vege, is there a way to prevent this?

    Thank you.

  • Thank u 4 this vid God bless u �� plants r amazing..original plans of God for humans n animals was plant based diet yes seed bearing plants not
    seedless.
    Genesis 1.29 it says➡
    And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.

    30 And to every beast of the earth, and to every fowl of the air, and to every thing that creepeth upon the earth, wherein there is life, I have given every green herb for meat: and it was so.
    ������������������

  • Hi, do you have any tips as to making the healthy egg cups not be soggy? I realise when I make mine that they become soggy after re-heating. Do you have techniques?

    I think the sogginess comes naturally from the juices of the vege, is there a way to prevent this?

    Thank you.

  • Great video! Made these today with spinach, tomatoes, and cheddar cheese. Do you have any recommendations for reheating them in the morning? Maybe the microwave for a few seconds?

  • Your recipes are terrific but you should stop using too much botox. It looks odd that your eyes, brows and forehead are completely frozen. You are so pretty, you don’t need that or don’t use so much.

  • great idea! haven’t used muffin pans in ages now will have to get some. i love this idea for a nutricious quick breakfast! thank you.

  • Definitely one of my new favourite channels.

    Will be trying this ASAP. I always end up skipping breakfast due to time restraints, so this is perfect.

  • Great video! Made these today with spinach, tomatoes, and cheddar cheese. Do you have any recommendations for reheating them in the morning? Maybe the microwave for a few seconds?

  • I made 12 with 4 of them wrapped in turkey bacon and when they came out I sat there and ate everyone of them……I’m going to make them again today and hope to have better control…..they were outstanding

  • The muffins look delicious. But, the broccoli and cheese combo is favorite. I will definitely tried it. Also, I want to say to everyone; God loves us all faults and all, and desires for us all to accept his son, Jesus Christ as our personal savior; so that, we will forever with him in his kingdom. Therefore, seek him before its too late, God bless.: )

  • Thank u 4 this vid God bless u �� plants r amazing..original plans of God for humans n animals was plant based diet yes seed bearing plants not
    seedless.
    Genesis 1.29 it says➡
    And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.

    30 And to every beast of the earth, and to every fowl of the air, and to every thing that creepeth upon the earth, wherein there is life, I have given every green herb for meat: and it was so.
    ������������������

  • Great Job! This video is excellent. You are my favorite YouTuber. I am going to make these on Sunday and then we have grab and go breakfasts when needed! They look yummy!

  • Amazing that I watched 3x thinking I missed the oven temp… you never shared what degree to prep oven. You only said bake for 15min. Yikes

  • Thank you Dani! Made broccoli and cheese muffins and spinach, red bell pepper, mushroom and mozzarella muffins for dinner last night. Both were delicious. Planning to try black bean and corn muffins later.

  • Just made this for the kids and they looooooooved it. I loved it too. I can’t believe it was so simple to make. I will make this more often.

  • I think you’re drafted no excuses,pack your bag you’re being ship to feed the troops @ the front,you know how to feed the troops everybody has to eat,

  • Just made these and they are delicious! Great recipe! But how do I store them in the fridge? Air tight container? In freezer bags? Wrapped in foil? Also, how long will they keep? Thanks.

  • This is exactly what I was looking for. I will be making these and taking them to work with me, far cheaper than buying breakfast at work and a lot more healthier for me as well. Thank you for the recipe and a great video!

  • Amazing that I watched 3x thinking I missed the oven temp… you never shared what degree to prep oven. You only said bake for 15min. Yikes

  • I’ve been making these for some time, but put together a little differently. I put some veggies and/or meat in the muffin cups (about quarter to half full) then pour on beaten eggs and top with some cheese. Either way, it comes out nice and is so delicious.

  • Great tip about using the measuring cup to pour easily! I used to use these great batter bowls from Pampered Chef when I had them.Your pleasant and easy to listen to.

  • When I took the ferry to SF for a hair appt, I forgot to bring my protein bar for breakfast.stupid because I have low blood sugar. So I stopped at Peet’s coffee shop and got an egg muffin and small coffee for $8. Sounds like a lot, but not for SF. It was so delicious and it held me over for four hours until I had lunch. They all look good, but I’d go for the spinach & feta version. Yum!

  • Just made this for the kids and they looooooooved it. I loved it too. I can’t believe it was so simple to make. I will make this more often.

  • Are they good to reheat? I mean obviously everything not as good when you reheat it, but are theses muffin still okay when you microwave them.

  • Cooked them today and I have to say they came out looking really fantastic. Will serve them for lunch with beef olives and chips tomorrow. Thank you so much for your excellent description.