Quinoa Salsa Egg Muffins {GF, Low Cal}

Loaded with flavor, texture and spice these Quinoa Salsa Egg Muffins are simple and versatile protein packed breakfast for on the go! Gluten Free + Low Calorie

I have a confession. Breakfast hasn’t always been the easiest meal of the day for me. For many years, I did not eat anything for breakfast. By the time lunch rolled around, I was eating everything and anything in sight to catch up. You probably can’t believe this healthy obsessed food blogger once skimped on the most important meal of the day but not matter how sad it is, it is true. What can I say? No one is perfect and we live and we learn.

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 and kept my metabolism running like a well-oiled machine.

The biggest challenge with breakfast is time. If you are anything like me, you’re hurrying out the door with a cup of coffee in the morning leaving breakfast as an afterthought. I hate to say it, but finding the time to squeeze in breakfast before starting your day is impossible these days. I’m here to tell you I have the answer to all your problems.

One of my biggest secrets to staying fit and keeping the weight off for this many years, has been eating a protein packed breakfast on the go. Allow me to introduce you to quinoa salsa egg muffins! Packed with quinoa, eggs and homemade salsa, these muffins give you the protein and vegetables you need to kick start your day.

When I make eggs, they’re always made with Eggland’s Best. Eggland’s Best eggs are superior in nutrition. They have 60 calories vs the 70 you find in an ordinary egg and Eggland’s Best eggs also have 25% less saturated fat compared to other brands.

Saturated fat is something I monitor carefully in my diet. You may remember my Mom having emergency heart surgery last year. Every person in my family has had some form of heart disease now except me so maintaining low cholesterol levels and keeping my ticker healthy are near and dear to my heart which is why I choose Eggland’s Best every time!

For as long as I can remember, I’ve been making egg muffins. They’re simple to make, easily adaptable and you can make them in ahead of time. Every Sunday, I make a batch when I’m prepping my food for the week. I store them in the refrigerator so they’re ready for me when I’m running out the door. I warm mine in the microwave 30 seconds while the coffee’s brewing and eat it on the way to work.

We often think of eggs as one of those meals having to be made the day of, but the truth is eggs keep nicely. Plus Eggland’s Best eggs stay fresher longer than ordinary eggs. In fact, I frequently double the batch and freeze half for busy weeks when I don’t have time to meal prep. I like to keep things simple without sacrificing nutrition and these Quinoa Salsa Eggland’s Best Egg Muffins deliver on both!

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Quinoa Salsa Egg Muffins

Loaded with flavor, texture and spice these Quinoa Salsa Egg Muffins are simple and versatile protein packed breakfast for on the go! Gluten Free + Low Calorie

Author Skinny Fitalicious

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Servings 6 egg muffins

Calories 65 kcal

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Ingredients

• 1 cup quinoa cooked
• 3 egg whites
• 1 egg yolk
• 1/2 tsp cumin
• 1/2 tbsp garlic powder
• pinch salt and pepper
• 6 tbsp homemade salsa

US Customary - Metric

Instructions

1. Preheat oven to 325 F. Generously spray a muffin tin with cooking spray.

2. In a large mixing bowl, combine all the ingredients except quinoa. Add cooked quinoa to the egg mixture to combine.

3. Divide the mixture among 6 muffin cavities, filling each cavity 3/4 of the way full.

4. To each cavity, add 1-2 tbsp salsa stirring the salsa into the egg/quinoa mixture to disperse.

5. Bake muffins 20-25 minutes until edges are slightly browned.

Recipe 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.

Course Breakfast

Cuisine American

Keyword breakfast, egg, gluten fee, healthy, low calorie, meal prep, muffin, quinoa, salsa, vegetarian

Nutrition facts per serving (1egg muffin)

Calories 65 kcal

Fat 1.4 g

Saturated Fat 0.3 g

Cholesterol 30.7 mg

Sodium 145.6 mg

Potassium 0 mg

Carbohydrates 8 g

Fiber 0.9 g

Sugar 0.7 g

Protein 4.8 g

Vitamin A 0 %

Vitamin C 0 %

Calcium 0 %

Iron 0 %

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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.