I found another recipe on pinterest that I wanted to try for breakfast. I didn’t want to make mini muffins so I adapted the recipe and made them normal sized. I was impressed with how low the calories were for these breakfast muffins. Plus, there was about 6 grams of protein in each one.
Adapted from: http://iowagirleats.com/2012/02/16/mini-ham-cheese-quinoa-cups/
Ingredients
- 1 cup cooked quinoa
- 1 egg
- 1 egg white
- 1/2 cup shredded zucchini
- 1/2 cup shredded cheese
- 1 green onion, diced
- 1/3-1/2 cup diced ham
- parsley
- salt and pepper
Instructions
- Preheat oven to 350 degrees. Combine all ingredients in a large bowl and mix to combine. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup. Bake for 15-20 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes before removing from the mini muffin tin.
- TO FREEZE: Place baked cups on a baking sheet then freeze until solid and transfer to a freezer bag. Microwave for 20-40 seconds depending on how many you’re reheating.
- FOR REGULAR-SIZED MUFFIN TINS: Bake for 25-30 minutes (Note: I have not tried this myself, although several readers have left comments saying this works!)
Nutrition Facts
Quinoa Breakfast Muffins
Serves: 10-12 muffins
| Amount Per Serving 1 muffin | ||
|---|---|---|
| Calories | 90 calories | |
| % Daily Value* | ||
| Total Fat | 0 | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate | 0 | |
| Dietary Fiber | 0 | |
| Sugars | ||
| Protein | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Finding Balance
It was a super easy recipe and quick to throw everything together. 
I used sharp cheddar cheese because that’s what I had. While the quinoa was cooking in a mixture of chicken broth and water, I defrosted some shredded zucchini I’d frozen from last year’s garden. I am so glad I spent the time to shred it and freeze it last year! Will have to remember to do that again this summer. 
I whisked everything together. It was a tad on the soupy side but once it was baked, they firmed up nicely. I baked them for about 27 minutes. I only got 10 muffins out of halving the original recipe, and had I filled each one up to the fill it would probably be more like 8 muffins. 
They turned out great! And the kitchen smelled so good! I had one muffin and a piece of gluten free toast for breakfast and it was a great combo. 
I felt satisfied and full most of the morning. I ate my mid-morning apple around 11am and honestly, could have skipped it. I’m happy that I tried these breakfast alternatives. I will use this recipe as a jumping off point for trying other flavors and stuff. Of all the new breakfast grab-and-go recipes I’ve tried, I’ve liked the egg muffins the best. I found them more satisfying and tasty and they are very versatile–you can make them taste like whatever you want. These quinoa muffins were great but after a week of eating them I was over it. When I make this recipe again, I’d make less.
Kim
Those look good and filling for sure.
Can you make them and freeze them?
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Lisa Eirene
I wondered that as well. You can probably freeze them. I haven’t tried it yet.
Carrie @ Season It Already!
Looks so yummy! I find quinoa so messy… (I think it’s just me!) so I rarely cook with it.
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Lisa Eirene
I’m a fan of quinoa. It’s so versatile. These muffins held together pretty well so it wasn’t messy.
Carbzilla
I want to love quinoa but there’s a slightly…tinny?…taste that turns me off. Maybe I just need more sauce. 🙂
Lisa Eirene
I know what you mean. I find cooking it in chicken broth instead of water helps.
Biz
I’ve been eating my Pillsbury breakfast muffins all week – love that just a pan of muffin tins on the weekend can provide breakfast for a whole week – just switch out the fruit each day. And I much prefer savory over sweet breakfasts – I’ll have to give these a try!
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Lisa Eirene
Yep! I love the breakfast muffins–with quinoa or the egg. It’s the perfect amount for breakfast.
Roz@weightingfor50
I’ve bookmarked this, thanks for the great recipe Lisa!
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Lisa Eirene
I hope you like it Roz!
Coco
I have tried any of these egg-muffin recipes, but I’m getting tired of my usual breakfast, so maybe it’s time for something new.
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Lisa Eirene
This was a nice change. Give it a try.