Quinoa Egg Muffins

Tawnie Kroll, RDN

These Quinoa Egg Muffins are great for meal prep. Prepare over the weekend, then heat and eat for a nutritious breakfast on busy mornings.


This recipe was reprinted with permission from Tawnie Kroll, RDN

Total Time
Prep Time
Cooking Time


1 cup Quinoa, dry
1.5 cups Shredded cheddar cheese
4 large Eggs
2 cloves Garlic, minced
1 tsp Salt
1.5 cups Chopped baby spinach


  1. Preheat oven to 350 degrees and spray muffin tin with cooking spray. Rinse the quinoa, then add with 2 cups water to a saucepan. Bring to simmer, turn heat down, cover with a lid and let cook for 15-20 minutes.

  2. In a medium bowl, mix the warm quinoa with the cheese to melt the cheese. Add the eggs, garlic, salt, and spinach. Stir well to combine.

  3. Spoon the mixture into the muffin tins. Place in oven and bake for 20 minutes.

  4. Remove from oven and let cool for 10 minutes. Run a knife around the edges of each muffin to loosen and pop out quinoa egg muffins!

Nutritional Information

Makes 6 servings
Per Serving
  • Calories: 271
  • Total Fat: 14g
  • Saturated Fat: 6g
  • Sodium: 556mg
  • Carbohydrates: 22g
  • Dietary Fiber: 2g
  • Protein: 15g

Myplate Equivalents

Protein: 0.75 oz
Grain: 1.25 oz
Fruit: 0
Vegetable: 0
Dairy: 0.75 cup