Breakfast Egg Muffins

breakfast-egg-muffinsPrepare these early in the week for a healthy grab-and-go breakfast every morning!


  • 2 cups cooked and cooled quinoa (or grain of choice)
  • 1 tbsp olive oil
  • 1 small leek, finely diced
  • 1½ cups butternut squash, finely diced
  • ¼ cup fresh parsley, finely chopped
  • 6 eggs (or 12 egg whites)
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup pumpkin seeds
  • pepper to taste
  • cooking spray


  1. Preheat oven to 350°F.
  2. Cook quinoa according to package instructions. Once cooked, allow to cool.
  3. In a medium non-stick pan, heat olive oil over a medium heat. Add leek and butternut squash and sauté for 10 minutes or until mixture begins to soften. Add parsley, season with pepper and mix well. Once cooked, allow to cool slightly.
  4. Whisk eggs in a large bowl, then add cooled squash mixture, feta cheese, pumpkin seeds, cooked quinoa and mix well.
  5. Spray a large 6-hole muffin tin with cooking spray and spoon mixture evenly.
  6. Bake for 20 minutes, or until lightly golden brown.
  7. Eat right away or freeze for a super quick breakfast. Lasts 3-4 days in the fridge or 2 months in the freezer. Tip: We suggest cooking the quinoa the night before to save prep time.

Serving Information

Servings: 3 (makes 6 muffins)  |  Serving size: 2 muffins

Nutrition Information

  • Calories: 404
  • Total Fat: 14g
  • Saturated Fat: 2.5g
  • Cholesterol: 3mg
  • Sodium: 195mg
  • Total Carbohydrate: 45.5g
  • Dietary Fiber: 6.4g
  • Total Sugars: 5g
  • Protein: 25.7g