Healthy Quinoa Veggie Egg White Cups
These healthy Quinoa Veggie Egg White Cups are low in calorie, high in protein and fiber, and they're delicious. Not to mention you can make them one day and then have your grab and go breakfast for the rest of the week ready at your fingertips.
Servings: 12 egg cups
Calories: 105kcal
Ingredients
- 1½ - 2 cups broccoli finely chopped
- ½ cups red bell pepper finely chopped
- 3 tablespoons shallots minced
- 2 cups brown rice quinoa mix pre-cooked and cooled
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2½ cups egg whites or eggs (with yolks), and egg whites mixed
- 1 cup cheddar cheese shredded
Instructions
- Preheat oven to 350-degrees.
- Add the finely chopped vegetables to a medium-sized microwave bowl along with the salt and pepper.
- Cover the bowl with a damp paper towel and microwave on medium/high power for 40-60 seconds. Set aside.
- Prepare a muffin tin by spraying liberally with cooking spray. OR add muffin tin liners and spray with cooking spray.
- Divide the pre-cooked quinoa between the muffin cups.
- Divide the pre-cooked veggies between the muffin cups.
- Top each with the eggs, until just shy of full.
- Place in a preheated oven for 15 minutes.
- Remove from the oven and top with shredded cheese.
- Return to the oven and continue cooking for an additional 5-7 minutes or until the eggs are completely set.
- Remove the tin from the oven and cool slightly.
- Run a paring knife around each muffin cup to loosen (if needed).
- Serve hot.
Notes
tools and equipment:
muffin tin, muffin liners (optional), medium bowl, paper towels, cutting board, chef's knife, measuring cups and spoons, cooking spray
Nutrition
Serving: 1egg cup | Calories: 105kcal | Carbohydrates: 7g | Protein: 9g | Fat: 3g | Saturated Fat: 2g | Cholesterol: 9mg | Sodium: 339mg | Potassium: 166mg | Fiber: 1g | Sugar: 1g | Vitamin A: 290IU | Vitamin C: 8.2mg | Calcium: 78mg | Iron: 0.6mg
