Green Eggs & Quinoa Muffins

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Last updated on February 28th, 2021 at 10:23 am

These healthy make-ahead egg cups have quinoa, kale, broccoli and cheddar cheese for a quick and portable high protein and veggie packed breakfast!

“Eat more fruits and vegetables.” If you ask me for one piece of nutrition advice, that’s probably what I’ll say. Then you’ll look at me like, “Yeah, easier said than done,” and we’ll likely end up chatting about ways to do just that. Believe it or not, one of my easiest tips for eating more fruits and vegetables is including them at breakfast.

While most people think of fruit for breakfast, they often neglect veggies at the start of their day.  After all, who wants to cook a meal with veggies or eat a salad first thing in the morning? I don’t blame you, but this recipe helps you get some green into your morning routine. I call these veggie filled portable protein-packed bites Green Eggs & Quinoa Muffins.

Loaded with vegetables and protein, these Green Egg & Quinoa Muffins are a healthy and filling breakfast that you can make ahead of time and pop in the microwave in the morning.! Since they are loaded with kale and broccoli, these muffins are perfect for anyone who wants to eat their green veggies in the morning.

If you’re still skeptical of eating veggies in the morning, these also make a great lunch or dinner. option Pair them with roasted sweet potatoes or carrots and you have a delicious well-balanced meal with veggies, whole grains, lean protein, and a starch.

To serve, just pop em in the microwave for about a minute and enjoy!

Green Eggs & Quinoa Muffins

Make ahead high-protein healthy breakfast for busy mornings. 

Course Breakfast
Keyword egg cups
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 3 servings
Calories 260 kcal
Author Natalie Rizzo, MS, RD


  • 1/4 cup quinoa
  • 1/2 cup water
  • ½ medium red onion diced
  • 3 cloves garlic minced
  • 2 cups chopped kale
  • 1/2 cup chopped broccoli
  • 6 large eggs
  • 1 ounce sharp cheddar cheese grated or chopped into small pieces
  • ½ teaspoon salt
  • Pepper to taste
  • Cooking spray


  1. Add the quinoa and water to a pot and bring to a boil. Once it reaches a boil, lower the heat and simmer for 15-20 minutes. All of the water will be absorbed when the quinoa is done. Set aside to cool

  2. Preheat the oven to 350 degrees F.
  3. Combine the onion, garlic, kale and broccoli in a large mixing bowl. Add the cooked quinoa to the bowl and stir.

  4. In a separate bowl, whisk together all of the eggs.

  5. Add the egg mixture, cheese, salt, and pepper to the vegetable mixture. Stir to combine.
  6. Use cooking spray to coat a muffin pan. Evenly pour the muffin mixture into the pan. Bake for 20 minutes.  

Nutrition Facts
Green Eggs & Quinoa Muffins
Amount Per Serving (3 muffins)
Calories 260 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 5g31%
Cholesterol 382mg127%
Sodium 611mg27%
Potassium 485mg14%
Carbohydrates 15g5%
Fiber 1g4%
Sugar 1g1%
Protein 19g38%
Vitamin A 5191IU104%
Vitamin C 67mg81%
Calcium 205mg21%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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These healthy make-ahead egg cups have quinoa, kale, broccoli and cheddar cheese for a quick and portable high protein and veggie packed breakfast! #eggmuffins #eggcups #healthybreakfast #protein #kale


  1. athleticavocado

    I love this idea for savory muffins! These are the perfect grab n’ go breakfast!

  2. Rebecca

    Wahoo! Congrats!!!!!! Isn’t it the best feeling having that test behind you?! & these muffins look delish! Plus it’s totally Dr Seuss-esq

    • Nutrition a la Natalie

      HA! Dr. Seuss was my favorite author as a kid…and healthy food should be fun, right?!

  3. jillconyers

    Egg muffins are a favorite in our house. I’m definitely trying your recipe.

    • Nutrition a la Natalie

      Breakfast is the most important meal of the day, but also the most rushed meal of the day. Grab and go items are a must!

  4. Heather

    These look fantastic — so healthy, delicious and simple for even the busiest! Can’t wait to try, and to share the recipe as well. Also, huge congratulations on your big news x2… BRAVO!

    • Nutrition a la Natalie

      Many thanks! These were so easy to make and I felt good about having a healthy on the go breakfast option, rather than grabbing something store boggy and sugary!

  5. Marisa | Marisa Moore Nutrition

    Congrats on passing the RD exam!

    I love everything about these muffins. I love to make quinoa patties with leftover greens but your method saves a patty making, standing over the stove step. Must try!

    • Nutrition a la Natalie

      YES, and my patties always fall apart! The muffin tin makes sure these stay together.

  6. alannamwaldron

    Congrats on becoming an RD!! These breakfast muffins sound amazing and loving that quinoa in there 🙂 I could eat these all day!

    • Nutrition a la Natalie

      Thank you so much! The quinoa make them very hearty and packed with protein. They are definitely worth a try!

  7. Zahava

    Congrats on becoming an RD! I’m currently a student at University of Alabama and love it!
    These look great but I’m wondering what I can use in place of kale.

    • Nutrition a la Natalie

      That’s so great to hear. Yes, you could use any leafy green, like spinach, swiss chard, or collard greens.


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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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