EGG MUFFIN WITH QUINOA AND MIXED VEGETABLES
This Egg Muffin with Quinoa and Mixed vegetables is a perfect protein-rich breakfast or snack option for those seeking nutritious and on-the-go fuel. Made with two eggs, cooked Quinoa and a medley of colourful peppers and spinach, each muffin delivers essential nutrients and lasting energy. The Quinoa provides fibre and slow-releasing carbohydrates, while the eggs offer satiating protein and healthy fats. The vibrant vegetables add freshness, texture and a good dose of vitamins. Lightly seasoned with salt and pepper, the flavours are clean and satisfying. Whether you’re prepping breakfast for the week or need a portable midday snack, this gluten-free and vegetarian-friendly muffin is a smart and delicious choice. Enjoy it warm from the oven or chilled straight from the fridge. These muffins store well and reheat beautifully, making them a practical staple in any healthy eating routine.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Bake, Prepared in Advance, One-Pot Wonders
OCCASION/HOLIDAY
Spring, Summer, Mother’s Day, Easter, Back to School, Graduation, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Kid Friendly, Low Fat, Quick & Easy, Vegetarian, Wheat / Gluten-Free
DISH TYPE
Frittata
INGREDIENTS
There are the following ingredients for Egg Muffin With Quinoa And Mixed vegetables:
- 2 large eggs, beaten
- ¼ cup cooked Quinoa
- ½ cup mixed chopped peppers and baby spinach
- Salt and pepper to taste
- Olive oil spray for muffin tin (Optional)
FULL NUTRITIONAL INFORMATION
- Calories: 256.1 kilocalories
- Fat: 15.1 grams
- Saturated Fat: 3.9 grams
- Carbohydrates: 14.7 grams
- Sodium: 537 milligrams
- Sugar: 2.6 grams
- Fibre: 2.8 grams
- Protein: 15.5 grams
- Cholesterol: 372 milligrams
- Calcium: 79.6 milligrams
- Iron: 2.9 milligrams
- Potassium: 385.1 milligrams
- Vitamin D: 2 milligrams
PREPARATION
These steps are followed for the preparation of Egg Muffin With Quinoa And Mixed vegetables:
- Preheat Oven: Set your oven to 180°C (160°C fan) or 350°F. Lightly grease a muffin tin with olive oil spray or line with silicone cases.
- Prepare Vegetables: Chop the mixed peppers and spinach finely. Lightly sauté them for 1 to 2 minutes to release excess moisture, then set aside to cool.
- Mix the Filling: In a bowl, whisk the eggs with salt and pepper. Stir in the cooked Quinoa and the cooled vegetables until fully combined.
- Fill the Muffin Tin: Pour the mixture into one large muffin well or divide between two smaller wells, filling each about ¾ of the way.
- Bake: Place the tin in the oven and bake for 15 to 18 minutes, or until the centre is set and the top is lightly golden.
- Cool and Serve: Let the muffin cool in the tin for 2 ot 3 minutes before removing. Enjoy warm or refrigerate for later.
PREP TIME
5 minutes
COOKING TIME
18 minutes
TIPS
Here are some helpful tips for Egg Muffin With Quinoa And Mixed vegetables:
- Cook Quinoa Ahead: Prepare a batch of Quinoa in advance and refrigerate for quick use during the week.
- Sauté Veggies First: Pre-cooking the vegetables helps prevent excess water from softening the muffin texture.
- Portion Smartly: Use a silicone muffin case for easy release and mess-free storage.
- Batch Cook: Make multiple muffins in a 6 or 12-cup tin and store extras for busy mornings.
- Make It Portable: Wrap cooled muffins in parchment or foil for easy grab-and-go meals.
VARIATIONS
- Add Cheese: Stir in a tablespoon of grated feta, mozzarella or cheddar for creaminess and flavour.
- Boost Fibre: Mix in a tablespoon of chia or flaxseed for added texture and digestive benefits.
- Spice It Up: Add a pinch of smoked paprika, garlic powder or a dash of hot sauce for a kick.
- Meat Option: Add cooked turkey bacon or diced ham for extra protein.
- Veggie Swap: Use kale, courgette, cherry tomatoes, or mushrooms in place of or alongside the peppers.
- Make Mini Muffins: Use a mini muffin tin to create bite-sized versions, ideal for kids or party platters.
PREPPING AND STORAGE
- Fridge Storage: Store cooled muffins in an airtight container for up to 4 days. Reheat in the microwave for 20 to 30 seconds before eating.
- Freezing: Freeze individual muffins wrapped in cling film or stored in freezer-safe containers for up to 1 month.
- Reheating: Defrost overnight in the fridge or microwave directly from frozen for 60 seconds.
- Meal Prep Tip: Bake a full tray and rotate flavours by mixing different veggies or herbs into separate cups.