These High Protein Quinoa Egg Muffins are fluffy, savory, and perfect for meal prep. Made with protein-rich eggs and quinoa, they’re a healthy grab-and-go breakfast or snack that keeps you full for hours. Easy to customize and freezer-friendly, these egg muffins are ideal for busy mornings and high-protein meal plans.
Ingredients
- 1 cup cooked quinoa fully cooled
- 8 large eggs
- ¾ cup shredded cheese cheddar, mozzarella, or feta
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Olive oil or cooking spray for greasing pan
- Optional add-ins ½–1 cup total:
- Chopped spinach
- Diced bell peppers or onions
- Cooked turkey sausage or chicken sausage
Instructions
- Preheat oven to 375°F (190°C). Grease a standard 12-cup muffin pan well.
- In a large bowl, whisk eggs until fully combined.
- Stir in cooled quinoa, shredded cheese, salt, pepper, garlic powder, and onion powder.
- Gently fold in any optional vegetables or cooked meat.
- Divide mixture evenly among muffin cups, filling each about ¾ full.
- Bake for 18–22 minutes, until centers are set and tops are lightly golden.
- Cool in pan for 5 minutes, then transfer to a wire rack to cool completely.
Notes
- Let quinoa cool completely to prevent scrambling the eggs.
- Silicone muffin pans or liners help prevent sticking.
- Avoid overbaking to keep muffins moist and fluffy.