Vegetable Quinoa Egg Bites

Vegetable Quinoa Egg Bites are one of my favorite fast and healthy recipes for breakfast. Make them the night before then pop them in the microwave or toast them in the oven in the morning for a nutritious breakfast on the go. Throw a few in a plastic bag and you’ll have a yummy post morning workout snack on the way to work. Merry Brandybuck and Hungry Athletes alike might also enjoy this as a second breakfast.

Resembling a mini quiche, they can be filled with your favorite vegetables. I like to fill mine with a combination of either spinach and red peppers or broccoli and red peppers. Cayenne pepper and nutmeg adds a nice flavor but be careful, a little of both goes a long way. I also recommend using freshly grated nutmeg. Nutmeg seeds last up to four years longer than powdered nutmeg.

Did you know that nutmeg and mace come from the same tree? Nutmeg is the seed while mace is the covering or aril of the seed.  Here’s some more interesting tidbits about nutmeg: http://www.drweil.com/drw/u/ART03474/Cooking-With-Spices-Nutmeg.html

Serving size: 16 mini muffins

Ingredients:

  • 1 cup cooked quinoa
  • 2 eggs + 1 egg white
  • 1/4 teaspoon Kosher salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon grated nutmeg
  • 1/2 cup of chopped broccoli or 1/2 cup of frozen spinach, defrosted
  • 1/2 cup diced red pepper
  • 1/4 cup finely diced red onion
  • 1 cup shredded cheddar cheese
  • 3 tablespoons grated Parmesan cheese
  • canola or vegetable oil to brush muffin pan

Directions:

Preheat oven to 350F.

Cook quinoa according to the package instructions. Make sure you rinse the quinoa thoroughly if the package indicates it has not been previously rinsed. Rinsing will remove the quinoa’s natural coating called saponin, which can have a bitter or soapy flavor.

Whisk together the eggs, salt, cayenne pepper and nutmeg. Then mix in the quinoa, vegetables and cheddar cheese.

Brush the inside and top of a mini muffin pan liberally with oil. Fill the muffin pan all the way to the top will the quinoa and egg mixture. Sprinkle with finely grated Parmesan cheese. Bake for 25 minutes or until the edges are golden brown.

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Tags: , , , , , , ,

Categories: Breakfast, Recipes, Snacks, Vegetarian

Author:thehungryathlete

I am the everyday athlete and training for my 2nd Ironman triathlon. I enjoy living a healthy lifestyle and have a passion for cooking. I consulted with nutritionists, coaches & athletes to come up with delicious recipes to fuel the hungry athlete. Welcome to my heathy eating and living journey!

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5 Comments on “Vegetable Quinoa Egg Bites”

  1. March 4, 2015 at 5:59 pm #

    These look great for my husband before a long bike ride or run. His biggest challenge is getting enough good food to last a few hours. Thanks!

    • March 4, 2015 at 6:19 pm #

      Thanks! Let me know how they turn out for you! I prefer real food over protein shakes and hope your husband enjoys them.

  2. Ema Jones
    March 4, 2015 at 10:12 pm #

    What cute Egg Bites! I’m adding in some diced chicken here, plz suggest…

    • March 5, 2015 at 12:58 pm #

      Thanks Emma! What a great idea! If fact that’s a great use of left over cooked chicken. The mini muffin pans are small so you’ll probably need to chop the chicken into the same size as the vegetables. Poached or baked chicken seasoned with salt and pepper would work well. Also, you can bake the Vegetable Quinoa Egg Bites in a larger cupcake pan. You will need to adjust the baking time. Let me know how it turns out!

      • Ema Jones
        March 9, 2015 at 10:37 pm #

        Got one more recipe to add on to my breakfast list, yummzz!!

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