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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- 1 cup cooked quinoa (1/4 cup dry)
- 3 Eggland's Best large egg whites
- 1 Eggland's Best large egg yolk
- ½ tsp cumin
- ½ tbsp garlic powder
- Pinch of salt & pepper
- 6 tbsp store bought or homemade salsa* per egg muffin
- Preheat oven to 325 degrees.
- Generously spray a muffin tin with cooking spray.
- In a large bowl, whisk together egg whites, egg yolk, garlic powder, cumin, salt & pepper until eggs are frothy.
- Add cooked quinoa to the egg mixture to combine.
- Divide the mixture among 6 muffin cavities, filling each cavity ¾ of the way full.
- To each cavity, add 1-2 tbsp salsa stirring the salsa into the egg/quinoa mixture to disperse.
- Bake muffins 20-25 minutes until edges are slightly browned.
*For the salsa, use one that is thin instead of chunky for best results with baking.
What I Used For The Recipe
How do you get the right nutrition to start your day?
I absolutely love egg muffins and now I want to make some! So perfect for on the go – too bad my poached or fried eggs don’t travel so well, lol 🙂
Right? That’s why I had to come up with something filling for on-the-go and they’re good cold too.
I can’t wait to try these! Some mornings I just don’t have it in me to ACTUALLY make a decent breakfast, and this would be such an awesome thing to have on hand, for me or for my toddler!
They’re definitely a big time savior. Hope you like them Morgan!
I used to make egg muffins for Alex all the time. These sound so good (you know you had me at salsa and egg whites :D)
You must like spicy things like me!
Oooooh I love this as I LOVE ME SOME ALL THINGS EB EGGS 🙂
Thanks Carla, EG eggs are the best!
I love eggs for breakfast and Egglands best are the only ones I eat too. Putting quinoa inside of the muffins is a great idea!
They’re great right after a hard workout.
Great recipe Megan! Can’t wait to try it. 🙂
Thanks Daisy, happy new year!
I’ve actually ALWAYS been a breakfast person. I wake up and want something almost immediately!
These muffins sound GREAT though. My husband is a lazy breakfast eater, so he would love these. I don’t mind taking the extra time to make something in the am, but on the mornings I am running late (like today…) these would have been perfect. Pinning! Happy Monday Megan!
They’re nice to have on hand for busy mornings. Happy new year Ashley!
I love eggs for breakfast and I almost always pair them with something spicy, so I love the idea of these muffins!
You just gave me an idea Lisa. Sriracha!
Man I love eggs (and breakfast). I usually have eggs and mushrooms every day and have been for like 2 years. I CAN’T STOP.
Same here! I can’t remember the last time I didn’t have eggs for breakfast.
I love the addition of quinoa in these! Extra nutrition and extra yum!
Lots of extra goodness. Thanks for linking my oatmeal too!
I definitely eat breakfast!!! LOVE IT! These look great & I love quinoa!!!
My favorite meal of the day!
Sounds like a delicious and easy breakfast recipe. Although at 65 calories a pop, I may need all 6 to fill me up for one breakfast meals!
Haha, yes! I usually eat one and a protein shake.
I’m huge on protein at breakfast. This recipe looks awesome! I am doing a nutrition challenge for new year’s and we’re going to be focusing on protein at breakfast soon. I’d love to mention this recipe!
I would love it if you included it. I hope you’re recovering well Sam!
I have always been a big breakfast person, and I love the sound of these grab-and-go muffins. Eggs are the GREATEST food, so good work incorporating them here! 🙂
I agree! I keep forgetting I’ve been wanting to eat them for lunch. That was inspired by you Ashley!
I’ve loving quinoa for breakfast lately. Awesome idea to bake it into a muffin! There’s not enough egg in the world for me these days.
You’ll have to try it! Hey, did you ever make it to AZ last week?
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!
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
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! 🙂
Thanks Blair! Egg muffins are my loves.
Brilliant idea!!!! Just shared on our facebook page for our personal trainers!!
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!
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.
Thanks!
Mine got all stuck to the muffin pan, I put coco oil but still didn’t work. I lost half of the batter.
Oh no! You have to spray with nonstick cooking spray or they will stick just like any muffin would. Coconut oil will not work.
Hey, can I use three whole eggs so I don’t waste the yolks? Thanks!
I’m sure you could use whole eggs. Keep in mind you may get more eggs and the nutritional value will be different.
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?
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!