Cheddar-Quinoa Egg Muffins

  • Serves: Makes 4 to 6 servings (12 muffins)
  • Baking Temp (degrees F): 350
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These breakfast muffins are like mini crustless quiches and contain all of the nutrition you need for a complete breakfast, thanks to quinoa, eggs, and veggies. They’re portable and easy to grab all while holding baby or rushing out the door. Pull one out of the freezer, microwave, and enjoy within 60 seconds. Eat 2 to 3 muffins paired with a piece of fruit for breakfast or 1 to 2 for a snack. Each muffin is loaded with 16g of protein and contains only 200 calories, making it a real treat. The recipe is adapted from the Healthy, Happy Pregnancy Cookbook, which can be purchased here.

6 large eggs
4 large egg whites, or 3/4 cup
1 cup cooked quinoa
1 cup finely chopped broccoli (fresh or frozen and thawed)
3⁄4 cup shredded cheddar cheese
2 tablespoons sliced scallions
1 tablespoon chopped fresh flat-leaf parsley
1 teaspoon olive oil
1⁄2 teaspoon garlic powder
1⁄2 teaspoon salt
1⁄4 to 1/2 teaspoon freshly ground black pepper

1. Position an oven shelf to the middle of the oven. Heat the oven to 350 degrees F.

2. Line a standard 12-cup muffin tin with muffin wrappers sprayed with cooking spray, or directly spray the tins, or rub the tins lightly with oil.

3. Whisk together the eggs and egg whites.

4. Add the remaining ingredients, quinoa, chopped broccoli, cheddar cheese, scallions, parsley, olive oil, garlic powder, salt, and pepper.
Stir to combine thoroughly.

5. Fill muffin liners evenly about 2/3s full.

6. Bake until the eggs are cooked through and a toothpick inserted into a muffin comes out with a few moist crumbs but not batter, about 20 minutes.  

7. Let the muffins cool in the tin for 10 minutes. Using a knife to loosen the edges, remove the muffins from the tin and continue to cool in the refrigerator for 30 minutes.

Once chilled, serve the muffins.

After chilling, freeze the muffins in a large resealable freezer bag for up to 3 months, or keep in the fridge for up to 3 days.

Per serving: 200 calories, 16 g protein, 9 g carbohydrates, 2 g fiber, 1 g total sugar, 11 g fat, 5 g saturated fat, 309 mg sodium, 243 mg potassium (7% DV),150 mg calcium (15% DV), 38 mg magnesium (10% DV), 0.59 mcg B12 (25% DV), 0.18 mg B6 (14% DV), 2.2 mg iron (12% DV)

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