quinoa egg cups

Have you eaten breakfast yet? 

How about lunch? 

No?

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

Ingredients:

• 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

Directions:

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

Enjoy!

xoxo,

K

{photos by me}