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Quinoa Egg Muffins are a healthy option when starting baby led weaning and a great meal prep snack option. Customize them how you like, these egg and quinoa muffins are a reliable high protein on-the-go option!

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Protein has kind of been ingrained in us for the past few years. And as a Registered Dietitian who works with athletes, I’m not here to deny the importance of protein.

Especially as a busy mom, a postpartum mom, an active mom, a working mom, etc. We all need protein.

These high protein egg muffins get their protein from both eggs and quinoa, but they also provide so many other nutritional benefits.

Protein isn’t a key nutrient we focus on for babies. Instead, we talk alot about healthy fats (which eggs also have), introducing a wide variety of foods for exposure and introducing allergens.

When starting baby led weaning, babies are still getting their main nutrition from either breastmilk or formula.

So, baby led weaning is a complementary offer at first.

I do love to offer nutrients to babies through muffins – butternut squash muffins, cottage cheese banana muffins or any of these baby led weaning muffins are some of my other favorites.

Make sure you introduce eggs and dairy (separately, of course) before you make these quinoa egg muffins. Another egg-favorite recipe is eggs on a sheet pan – easy prep for mom and dad, too!

Once your baby has shown tolerance to those allergens, these quinoa muffins are safe to make over and over again!

Why This Dietitian Loves Quinoa and Egg Muffins

These muffins are great for on-the-go snacks, boasting protein, veggies, fiber and more! Plus, they are one of my favorite ways to introduce eggs to babies.

Why You’ll Love Quinoa Egg Muffins

• Great for baby led weaning – Many people get confused about how to introduce allergens to babies. Like spinach feta muffins, these baby led weaning egg muffins are a great way to introduce eggs along with other flavors. I love to make these egg muffins for baby early on in our baby led weaning journey because they are easy to hold and they stick together.
• Easy to personalize – If baby or kids are dairy free (you may need these dairy free snacks for baby), omit the cheese, or replace it with a dairy-free cheese. Swap out the carrots or tomatoes for sweet potatoes or spinach! I love to serve it with nice bluebery baby puree.
• Ready in under 40 minutes – From start to finish, you can have these quinoa and egg muffins done in 40 minutes. If you have leftover quinoa, even quicker!
• Freeze for later – If you want to simplify your life and prep, or if you’re preparing for postpartum food, high protein egg muffins are full of nutrition for a busy day or postpartum replenishment. An easy meal prep breakfast idea!

Just a Few Simple Ingredients For These BLW Muffins

Here’s what you’ll need. There are notes on swapping out ingredients and personalizing it to your liking.

• cooked quinoa* – See note below
• eggs
• shredded cheese
• carrots
• tomatoes
• salt and pepper
• flax seeds or hemp seeds, optional (not necessary, but both provide extra nutrition!)

How to Make Quinoa Muffins with Egg

First, preheat your oven to 350 degrees.

If you have leftover cooked quinoa, you can mix it in with all of the other ingredients in a large bowl.

If not, you’ll want to cook your quinoa first, according to package directions. I like to cook it in bone broth for extra protein and nutrients.

While your quinoa is cooking, use a cheese shredder or vegetable shredder to shred your carrots.

Then, mix all of your ingredients in a large bowl with all of the other ingredients and stir.

Then, spoon batter into a greased muffin tin until each cup is 3/4 filled.

Transfer to the oven and bake for 20-25 minutes. Mine were perfect at 23 minutes.

Tips for Success

During the recipe testing process, I came up with some key tips for making this recipe perfectly:

• Fluffy quinoa always tastes better. Cook your quinoa 1 part quinoa in 2 parts liquid. You can use coconut milk, bone broth, chicken broth, etc. to add more flavor to the quinoa.
• Make sure you have 1 cup of cooked quinoa, not uncooked quinoa. One cup of uncooked quinoa leads to two cups of cooked quinoa, which would overload this recipe.
• Dairy free? Use a dairy-free shredded cheese option. You can even add nutritional yeast for a more “cheesy” flavor.
• For younger babies or those just starting solids, cut the tomatoes into smaller slices – you may even want to dice them. For older kids, this tomato slicer takes just seconds to quarter them.

Servings 12 muffins

Quinoa Egg Muffins

Sarah Schlichter, MPH, RDN

Quinoa Egg Muffins are a healthy option when starting baby led weaning and a great meal prep snack option. Customize them how you like, these egg and quinoa muffins are a reliable high protein on-the-go option!

5 from 1 rating

Print Pin

Prep Time 5 minutes mins

Cook Time 20 minutes mins

Ingredients  

1x2x3x

• 1 cup cooked quinoa You can also use leftover cooked quinoa
• 4 eggs
• 1 cup shredded cheese I used cheddar
• ¼ cup shredded carrots
• ¼ cup tomatoes quartered
• ½ tsp salt
• ⅛ tsp pepper
• 1 Tbsp hemp /flax seeds, optional

Instructions 

1. Preheat oven to 350 degrees.
2. Cook quinoa according to directions. Shred your cheese and carrots.
3. Combine all ingredients in large mixing bowl.
4. Grease your muffin tin and pour muffin batter in. Bake for 20-25 minutes*
5. Let cool for 10-15 minutes and enjoy.

Notes

*mine came out perfectly at 23 minutes. 

Nutrition

Serving: 1Calories: 76kcalCarbohydrates: 4gProtein: 5gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 62mgSodium: 179mgPotassium: 70mgFiber: 1gSugar: 0.5gVitamin A: 621IUVitamin C: 1mgCalcium: 61mgIron: 1mg

Did you make this recipe?Let us know how it was!