quinoa veggie egg cups

Quinoa Veggie Egg Cups

(vegetarian, gluten free, nut free)

These quinoa veggie egg cups are great to meal prep for breakfast or snacks, and are also very customizable. They’re a great use for leftover vegetables, so use whatever you have on hand (cooked mushrooms, broccoli, cauliflower, asparagus, etc.). Sautéing the vegetables beforehand is optional, but it adds a lot more flavour. If you are going to use something like broccoli, I would definitely cook it a bit before you place it in the egg mixture and bake it.

quinoa veggie egg cups
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quinoa veggie egg cups

Quinoa Veggie Egg Cups

  • Author: Megan Lange
  • Prep Time: 10 mins
  • Cook Time: 37 mins
  • Total Time: 47 mins
  • Yield: 18 cups 1x
  • Category: Eggs
  • Method: Bake
  • Diet: Vegetarian


An easy meal prep breakfast or snack for busy weeks.


  • 2 cups low sodium vegetable broth
  • 1 cup uncooked quinoa, rinsed (~4 cups when cooked)
  • 1 tbsp oil (only if you choose to fry the vegetables)
  • 1/4 cup yellow onion, minced
  • 2 tsp (~2 cloves) garlic, minced
  • 1 cup red bell pepper (~1 pepper), diced
  • 6 large eggs
  • 3/4 cup milk of choice
  • 1/2 tsp ground black pepper
  • 2 cup spinach, thinly sliced
  • 1 cup (plus extra for topping) shredded cheddar cheese


  1. Cook the quinoa according to package instructions (rinse the quinoa prior to cooking, it removes bitterness). If you don’t have low sodium vegetable broth, just use water to cook the quinoa!
  2. Preheat oven to 375F. Grease 2 muffin tins.
  3. Meanwhile, chop the vegetables. If you have time and want to sauté the vegetables (this adds more flavour, but is optional), just heat a tablespoon of oil on medium heat and cook the onion until softened, then add the garlic and bell pepper and cook until softened.
  4. In a large bowl, whisk the eggs, milk, and ground black pepper until well combined. Using a large spoon or spatula, fold in the cooked quinoa, onion, garlic, bell pepper, spinach, and shredded cheddar cheese, and mix until all ingredients are evenly distributed.
  5. Spoon the mixture into the muffin tins, filling ~18 cups (fill to the top of each cup). Sprinkle each cup with a bit of extra cheese.
  6. Bake for ~22 minutes, or until the eggs are cooked/set (and the cheese is melted).  Let cool for at least 5 minutes before removing from the tin and serving.
  7. Store in a sealed airtight container in the fridge for up to 5 days.


Make it Dairy Free: Use dairy free milk (soy, oat, etc.) and dairy free shredded cheese!

Keywords: quinoa veggie egg cups