Healthy Breakfast Quinoa and Broccoli Egg Muffins
Try this Healthy Breakfast Quinoa and Broccoli Egg Muffins recipe
Try this Healthy Breakfast Quinoa and Broccoli Egg Muffins recipe
- 1/2 tsp salt
- 1 1/2 cups egg whites
- 1/8 tsp red pepper flakes
- 3 eggs, large
- cooking spray (i use misto)
- 1 cup quinoa cooked
- 1/2 cup cottage cheese (i used low fat)
- 1/4 cup mozzarella cheese shredded (i used low fat)
- 1 tbsp onion (garlic) powder
- 1/2 tsp black pepper ground
- 2 cups broccoli coarsely chopped
- 1/2 cup italian parsley chopped
- 2 green onion sprigs chopped
- Carbohydrate 150.008026928411 g
- Cholesterol 36.2880000306761 mg
- Fat 23.4901252680473 g
- Fiber 16.7356583191355 g
- Protein 86.0329589178782 g
- Saturated Fat 7.35842310901445 g
- Serving Size 1 1 recipe (675g)
- Sodium 984.149885713362 mg
- Sugar 133.272368609276 g
- Trans Fat 2.18745107331162 g
- Calories 1155 calories
Step-by-step
- Preheat oven to 350 degrees F and spray non-stick 12 muffin tin with cooking spray really well. Make sure to cover the bottom and sides with oil.
- In a large mixing bowl, whisk eggs and egg whites for 30 seconds. Add cottage cheese, mozzarella cheese, onion (garlic) powder, salt, pepper, red pepper flakes and stir to combine. Add quinoa, broccoli, parsley and green onions, and mix.
- Fill each muffin with egg mixture 3/4 full and sprinkle with extra mozzarella cheese on top (optional).
- Bake for 20 mins and then broil until golden brown crust appears (optional).
- Remove from the oven and let cool about 10 minutes. Using a rubber spatula, loosen the egg muffins from the muffin cups and slide onto a platter.* Serve hot (I like to add a few drops of Frank's RedHot Buffalo Sauce on top).
Unlike a sprawling sheet-pan frittata that demands wide oven real estate, individual egg muffins consolidate baking into a compact 12-cup footprint. Standard non-stick metal pans often grip protein-heavy mixtures tenaciously, requiring a thorough application of cooking spray across every inner curve before filling. Whisking the whole eggs and whites for a full 30 seconds incorporates essential air to lift the dense mixture, while cottage cheese introduces moisture that prevents rubbery textures during dry heat exposure.
Muffin Tin Management and Extraction
Baking at 350 degrees F for 20 minutes sets the structure securely, but visual cues matter more than clocks: watch for the edges to pull slightly away from the metal walls. Broiling at the end requires close observation to develop a golden crust without burning the exposed mozzarella. Letting the baked units rest for 10 minutes allows the internal starches from the quinoa and dairy proteins to firm up, making release significantly easier. Run a thin rubber spatula around the perimeter of each cup rather than using metal utensils that scratch non-stick coatings.
- Grease the muffin tin thoroughly on both bottoms and sides to prevent tearing during extraction.
- Substitute low-fat dairy with full-fat equivalents at a one-to-one ratio without altering the structural bake time.
- Store leftovers in an airtight container in the refrigerator for up to four days.
