Green Eggs & Quinoa Muffins

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 9 muffins
Author Natalie Rizzo, MS, RD


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

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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


  • Reply
    September 21, 2015 at 6:57 am

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

  • Reply
    September 21, 2015 at 4:07 pm

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

    • Reply
      Nutrition a la Natalie
      September 28, 2015 at 8:46 pm

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

  • Reply
    September 21, 2015 at 4:47 pm

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

  • Reply
    Lauren @ Eating with a Purpose
    September 21, 2015 at 10:21 pm

    Love all the green veggies 🙂 Great grab and go idea!

    • Reply
      Nutrition a la Natalie
      September 22, 2015 at 3:46 pm

      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!

  • Reply
    September 22, 2015 at 10:08 am

    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!

    • Reply
      Nutrition a la Natalie
      September 22, 2015 at 10:15 am

      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!

  • Reply
    Jessica Levinson (@jlevinsonrd)
    September 22, 2015 at 10:23 pm

    These remind me of my veggie & bean quinoa bites, which I totally need to make and freeze a batch!

  • Reply
    Marisa | Marisa Moore Nutrition
    September 22, 2015 at 10:23 pm

    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!

    • Reply
      Nutrition a la Natalie
      September 28, 2015 at 8:44 pm

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

  • Reply
    September 22, 2015 at 11:12 pm

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

    • Reply
      Nutrition a la Natalie
      September 28, 2015 at 8:43 pm

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

  • Reply
    November 19, 2015 at 3:29 pm

    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.

    • Reply
      Nutrition a la Natalie
      November 19, 2015 at 5:00 pm

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

  • Reply
    80 Make Ahead Breakfast Recipes | The Foodie Dietitian – Best Health Journal
    August 31, 2019 at 6:57 am

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