• Skip to primary navigation
  • Skip to header navigation
  • Skip to footer top navigation
  • Skip to footer bottom navigation
  • Skip to main content
  • Skip to primary sidebar
Skinny & Fit is Always Delicious
Display Search Bar
Follow me on Facebook! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube! Contact Cart

Skinny Fitalicious®

Because skinny & fit always tastes delicious

  • Weight Loss Coaching
    • Weight Loss Coaching / Free Consult
    • Client Testimonials
  • Free Class
  • Podcast
  • Recipes
    • Recipe Index
    • Hormone Weight Loss 7-Day Meal Plans
    • Protein, Fiber, Calorie Calculator
    • Free Resources for Fat Loss
    • Megan Recommends
  • Podcast
  • Cookbook
  • About
    • About Megan
    • Policies
    • Contact

BONUS!

3 Smart Strategies To Stop Cravings So You Can Lose Weight!

Home » Recipes » Breakfast

Quinoa Salsa Egg Muffins

Published: May 30, 2022 · Modified: Dec 26, 2024 by Megan

This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.

Jump to Recipe Jump to Video Print Recipe

Quinoa Salsa Egg Muffins are a simple protein packed breakfast loaded with flavor and spice for an easy breakfast you can meal prep and take with you on the go!

Quinoa Salsa Egg Muffins are a simple protein packed breakfast loaded with flavor and spice for an easy breakfast you can meal prep and take with you on the go!

This recipe was originally published January 2016 and has been updated!

Breakfast hasn't always been the easiest meal of the day for me. For years, I did not eat anything for breakfast. By the time lunch rolled around or late night, I was eating everything and anything in sight. Because I was hungry and not fueling my body properly!

It wasn't until I changed my eating habits and lost 80 pounds many years ago that I realized how eating breakfast was key to managing my hunger. Getting nutrients, particularly protein, in my body first thing in the morning prevented me from overeating later in the day.

These Healthy Quinoa Salsa Egg Muffins are delicious and perfect for meal prep. They're balanced with protein, fat and carbs and you can take them with you on the go!

Quinoa Salsa Egg Muffins are a simple protein packed breakfast loaded with flavor and spice for an easy breakfast you can meal prep and take with you on the go!

Why These Low Calorie Egg Muffins Are Better For You

To make this a nutritionally balanced meal, I added quinoa as a carbohydrate source. Many egg muffins have vegetables making them a lower carb meal. However, adding a starchy carbohydrate like quinoa actually makes them better balanced and more satisfying!

  • Low Calorie - Each quinoa egg muffin is only 100 calories. I recommend eating about 3 making this only a 300 calorie meal. But it's a 300 calorie meal that's better balanced with all 3 food groups!
  • Higher Protein - Each egg muffin has 7 grams of protein! That is amazing and the quinoa and egg whites are to thank for that!
  • Gluten Free - The ingredients are naturally gluten free in this recipe.
  • Lower Carb - Because quinoa is higher in protein, the recipe is lower in carb with only 14 grams per egg muffin. While the egg muffins are more satisfying and filling with the quinoa, they are still carb conscious for those who need to be.
ingredients for egg muffins with quinoa

Quinoa Salsa Egg Muffin Ingredients

Here's what you need to make these delicious and healthy egg muffins! You'll also need a muffin tin. I used this muffin pan and sprayed the pan with cooking spray, but I like to use a silicone muffin pan too as they tend not to stick as much in those.

  • Quinoa, cooked
  • Egg Whites
  • Egg Yolks
  • Salsa
  • Garlic Powder
  • Cumin
  • Salt + Pepper
how to make egg muffins with quinoa

How To Bake Egg Muffins with Quinoa

The detailed instructions on how to make egg muffins with quinoa are below in the recipe card, but here are the brief instructions. They're actually very easy and perfect for freezing for future meals!

Step One - Cook the quinoa according to package instructions then set it aside to cool. Preheat oven to 325 F and prepare a muffin pan.

Step Two - Stir together all the ingredients except the salsa in a large mixing bowl.

Step Three - Divide the mixture among 12 muffin cavities, filling each cavity 3/4 of the way full.

Step Four - Add the salsa to each muffin cavity. You can add it in step two, but I found it disperses more evenly when you take the time to do it individually.

Step Five - Bake the muffins, cool briefly and enjoy!

Quinoa Salsa Egg Muffins are a simple protein packed breakfast loaded with flavor and spice for an easy low calorie and gluten free breakfast you can meal prep and take with you on the go!

How To Store Egg Muffins

Store leftover Quinoa Egg Muffins in the refrigerator in a sealed container. They may be kept up to 5 days. You can also keep them in the freezer up to 30 days.

I recommend wrapping each egg muffin with plastic wrap then storing in a plastic bag. This will prevent some of the moisture from getting into the egg muffins. It certainly won't prevent all of it, but it does help!

How To Reheat Gluten Free Quinoa Egg Muffins

Reheat quinoa egg muffins from the refrigerator in the microwave for 30 seconds. You can also bake them in the oven at 325 F for 3-5 minutes or until warm.

If you froze your egg muffins, be sure to thaw them first by taking them out of the freezer and placing in the refrigerator overnight. Then reheat them in the microwave or oven.

Quinoa Egg Muffins Recipe Substitutions

Here are substitutions you can make to customize your quinoa egg muffins. Remember when you make substitutions, it does change the nutritional values from what you see in the recipe card at the end of this blog post.

  • Egg Whites - You can swap egg whites with whole eggs by dividing the egg whites in half. If you do this, it will reduce the protein significantly (i.e. 6 egg whites has more protein than 3 whole eggs) and increase the calories as fat has more calories per gram than protein.
  • Egg Yolks - You can substitute the yolks with egg whites by doubling the yolks.
  • Quinoa - Any cooked grain may be used in place of quinoa. Bulgur, amaranth, brown rice, barley, freekeh would work well.
  • Spices - The spices may be omitted or replaced with other fresh or dried herbs and spices like cilantro or parsley. I find egg muffins are bland without spices.
  • Salsa - Any thin salsa green or red works in this recipe. I do not recommend using a chunky salsa as it will place too much weight on the batter and the egg muffins will not rise.
  • Additions - You could easily add spinach, kale, cilantro, parsley, frozen cauliflower rice, jalapeños, etc. to this recipe!
Quinoa Salsa Egg Muffins are a simple protein packed breakfast loaded with flavor and spice for an easy breakfast you can meal prep and take with you on the go!

More Healthy Egg Muffin Recipes

  • Tex-Mex Avocado Egg Muffins
  • Cauliflower Egg Muffins
  • Pizza Egg Muffins
  • Healthy Veggie Egg Muffins
Quinoa Salsa Egg Muffins are a simple protein packed breakfast loaded with flavor and spice for an easy breakfast you can meal prep and take with you on the go!

Quinoa Salsa Egg Muffins

Megan Olson
Quinoa Salsa Egg Muffins are a simple protein packed breakfast loaded with flavor and spice for an easy breakfast you can meal prep and take with you on the go!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 25 minutes mins
Total Time 35 minutes mins
Course Breakfast
Cuisine American
Servings 12 egg muffins
Calories 106 kcal

Ingredients
 
 

  • 1 1/2 cups Quinoa cooked
  • 6 Egg whites
  • 2 Egg Yolks
  • 1 teaspoon Cumin
  • 1 tablespoon Garlic Powder
  • 3/4 cup Salsa
  • Salt and Pepper to taste

Instructions
 

  • Cook the quinoa according to package instructions then set aside to cool. Preheat oven to 325 F. Generously spray a muffin pan with cooking spray.
  • In a large mixing bowl, combine all the ingredients except the salsa. Stir together to mix well.
  • Divide the mixture among 12 muffin cavities, filling each cavity 3/4 of the way full.
  • To each cavity, add 1-2 tbsp salsa stirring the salsa into the egg/quinoa mixture to disperse.
  • Bake the quinoa egg muffins 20-25 minutes until edges are slightly browned. Remove from the oven and cool slightly before enjoying!
  • Reheat leftovers in the microwave for 30 seconds. Store leftovers in the refrigerator up to 5 days or store in the freezer up to 30 days.

Video

Notes

  • For the salsa, use one that is thin instead of chunky for best results with baking.
  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.

Nutrition

Serving: 1egg muffinCalories: 106kcalCarbohydrates: 14gProtein: 7gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 65mgSodium: 270mgPotassium: 241mgFiber: 2gSugar: 2gVitamin A: 249IUVitamin C: 1mgCalcium: 31mgIron: 1mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

< Previous Post
Next Post >
581 shares
  • Share67
  • Tweet

Reader Interactions

Leave a Comment
    5 from 1 vote (1 rating without comment)

    Leave a Comment Cancel reply

    Recipe Rating




  1. Smitha @ Running with SD Mom says

    October 20, 2016 at 7:50 am

    So glad I ran across this recipe on Instagram! I am putting this into my weekly prep for next week. I really want to try this with the harissa salsa from Trader Joe's but it is a bit chunky. Maybe I can stick it in a blender to thin it down?

    Reply
    • Megan says

      October 20, 2016 at 12:27 pm

      I'm thinking it would be fine even if it were chunky. Some of my homemade salsas have chunks of tomatoes in them and I've never had an issue, but blending would work too!

      Reply
  2. Elizabeth says

    September 24, 2016 at 7:47 am

    Hey, can I use three whole eggs so I don't waste the yolks? Thanks!

    Reply
    • Megan says

      September 25, 2016 at 5:34 am

      I'm sure you could use whole eggs. Keep in mind you may get more eggs and the nutritional value will be different.

      Reply
  3. Cynthia says

    March 02, 2016 at 12:10 pm

    Why do you add the salsa after the muffins are in the pan? Why not mix it in with the eggs before you put them in the pan? Trying to save a step...
    Definetly making these!

    Reply
    • Megan says

      March 02, 2016 at 12:23 pm

      If you mix into the full batter, only a couple muffins with get salsa because it will fall to the bottom of the batter. I tried it both ways, and adding it to each muffin to the pan works best.

      Reply
      • Cynthia says

        March 02, 2016 at 1:59 pm

        Thanks!

        Reply
        • Carol says

          March 16, 2016 at 7:53 am

          Mine got all stuck to the muffin pan, I put coco oil but still didn't work. I lost half of the batter.

          Reply
          • Megan says

            March 16, 2016 at 7:56 am

            Oh no! You have to spray with nonstick cooking spray or they will stick just like any muffin would. Coconut oil will not work.

  4. Helana says

    January 06, 2016 at 5:12 am

    Brilliant idea!!!! Just shared on our facebook page for our personal trainers!!

    Reply
  5. Blair says

    January 05, 2016 at 12:22 pm

    So, so YUM. I love egg dishes that can be made in advance for quick mornings. This sounds PERFECT with the addition of quinoa. Protein powerhouse! 🙂

    Reply
    • Megan says

      January 05, 2016 at 1:39 pm

      Thanks Blair! Egg muffins are my loves.

      Reply
  6. Jessie says

    January 05, 2016 at 1:19 am

    I need to get myself some quinoa solely for these muffins. YUM!!

    p.s. Happy New Year! I pray that you have an amazing year full of healing, accomplishment & fun!

    Reply
    • Megan says

      January 05, 2016 at 9:01 am

      Thanks, happy new year to you too Jessie! I think about you and those precious girls all the time. I'm glad to see you back! xoxo

      Reply
« Older Comments

Primary Sidebar

Welcome!

Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

More on my weight loss coaching here

Popular

  • Healthy High Protein Burrito
  • A hand dipping a cracker into a healthier buffalo chicken dip with cottage cheese.
    Healthy Buffalo Chicken Dip
  • four pancakes stacked on a white plate with a fork.
    Low Calorie Protein Pancakes
  • Healthy Crockpot Buffalo Chicken with just 4 ingredients! Chicken slow cooked in a secret high protein sauce make super tender and juicy shredded chicken. An easy recipe for meal prep. Low Carb + Low Calorie + Gluten Free
    Healthy Crockpot Buffalo Chicken

Healthy 4th of July Recipes

  • Shredded BBQ chicken crockpot served on a bun with a jar of bbq sauce in the background.
    Shredded BBQ Chicken Crock Pot
  • A bowl of healthy broccoli crunch salad surrounded by small bowls of ingredients.
    Broccoli Crunch Salad with Greek Yogurt
  • A bowl of healthy French onion dip on a plate surrounded by chips and veggies.
    Healthy French Onion Dip
  • Healthy potato salad in a tan bowl on a table with a linen napkin underneath.
    Fresh and Healthy Potato Salad

Some links on this site are affiliate links for which I am compensated a small commission if the link is clicked and a purchase is made. There is no cost to you. For a full disclosure policy, visit my Policies.

My Cookbook

low calorie cookbook

Follow me on Facebook! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube!
  • Weight Loss Coaching
  • Free Weight Loss Class
  • Podcast
  • Recipe Index
  • Contact
  • Privacy
  • Accessibility
© 2025 Skinny Fitalicious® Design by Melissa Rose Design Development by Once Coupled

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.