quinoa egg cups

Have you eaten breakfast yet? 
How about lunch? 
Stop what you're doing and go make these right now.

I've made egg cups / mini-omelets / mini-frittata (whatever you want to call them) before.
They were stellar, but I was looking for a way to pack the most amount of protein into my mornings for the least amount of calories - while still keep tons of flavor. 

Voila! I did it.  
These egg cups get their density from grated zucchini and cooked quinoa.
Add in some cheese and turkey and you've got yourself a tasty little breakfast on the go.
It's really more of a method than a recipe - throw in whatever protein you'd like - Canadian bacon, turkey bacon, ground chicken sausage - you decide.
And as always, feel free to add in more vegetables - red pepper would be fantastic.
These were a huge hit with both Al and me.
I think you'll like them too. 

Quinoa Egg Cups 
 Adapted from:  Iowa Girl Eats
Makes:  36 mini egg cups

  • 2 cups cooked quinoa (about 3/4 cup uncooked)
  • 1 cup  (8 oz.) liquid egg whites
  • 1 cup zucchini, shredded
  • 1 cup shredded reduced-fat Monterrey jack cheese
  • 1/2 cup (4 oz.) reduced-sodium deli turkey, diced
  • 1 teaspoon hot sauce
  • ½  teaspoon seasoning salt 
  • ¼  teaspoon  black pepper

  1. Preheat oven to 350 degrees.
  2. Combine all ingredients in a large bowl and mix to combine.
  3. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.
  4. Bake for 15-20 minutes, or until the edges of the cups are golden brown.
  5. Let cool for at least 5 minutes before removing from the mini muffin tin.
  6. Refrigerate leftovers.
  7. To reheat, pop in microwave for 30 seconds per every 2 muffins.

Nutrition: (per one mini egg cup)
  • Calories:  37
  • Carbs:  3
  • Fat:  1
  • Protein:  4

{photos by me}

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