Delicious & Healthy Quinoa Egg Frittata Muffins: Your Ultimate Protein-Packed Meal Prep Solution
These quinoa and egg frittata muffins are an absolute game-changer, packed with essential protein and incredible flavor. They are incredibly versatile, making them perfect for a quick and nutritious breakfast, a satisfying lunch, or a healthy, energizing snack on the go. If you’re looking for a simple yet powerful addition to your meal prep routine, these savory muffins are a must-try!
Embracing a healthier lifestyle often means being prepared, especially when it comes to snacking. Since joining challenges like a 60-Day Come Back program, I’ve become acutely aware of the need for readily available, high-quality, and healthy grab-and-go options in my refrigerator. The convenience of having nourishing snacks waiting for you can truly make or break your efforts to stay on track. Otherwise, it’s all too easy to find yourself rummaging through the pantry, reaching for less-than-ideal choices like pretzels, crackers, and the inevitable accompanying cheese. This kind of spontaneous snacking can quickly derail goals focused on weight management and overall fitness, especially when you’re deeply committed to seeing results.
Cultivating discipline and willpower is a continuous journey, but setting yourself up for success is paramount. This means proactively preparing healthy food options and consistently stocking your kitchen with choices that support your well-being. By filling your fridge with nutritious alternatives, you create an environment where healthy eating becomes the default, making positive choices much easier and more sustainable.
My enthusiasm for quinoa is well-known; it’s a truly remarkable superfood. A few weeks ago, I found myself with a generous amount of leftover cooked quinoa, which sparked the idea for a new recipe venture. I decided to incorporate it into these delightful Quinoa and Egg Frittata Muffins, inspired by a recipe from the cookbook Simply Ancient Grains. These frittata muffins quickly became exactly what I needed: a quick, satisfying bite for post-workout recovery or a late afternoon energy boost. What’s even better is their convenience – they taste just as fantastic when eaten cold, making them an ideal portable snack.
These protein-packed quinoa and egg frittata muffins are incredibly simple to make, requiring minimal effort for maximum flavor and nutrition. The beauty of this recipe lies in its versatility and ease, making it a perfect candidate for weekly meal prep. By preparing a batch on a Sunday, you can enjoy healthy, homemade snacks and light meals throughout the busy week, eliminating the temptation of less wholesome options. The combination of fluffy eggs, nutrient-dense quinoa, vibrant vegetables, and savory cheese creates a satisfying texture and taste that appeals to everyone.
The resulting frittata muffins were utterly delicious, and their success immediately sparked countless ideas for future flavor combinations. Broccoli and Cheddar is definitely high on my list for the next batch! This recipe truly shines in its adaptability, inviting you to experiment with any leftover cooked grain you might have on hand, perfectly paired with your favorite vegetables and cheeses. It’s a common scenario for me to have a container of extra quinoa, farro, or brown rice lingering in the refrigerator almost every week. This makes these savory frittata muffins an excellent choice for utilizing those ingredients towards the end of the week, helping you clear out your fridge before your next grocery run and minimizing food waste.
Discovering the World of Simply Ancient Grains
Over the past several years, my culinary journey has expanded significantly to include a deeper exploration of ancient grains, much like quinoa. Cookbooks such as Simply Ancient Grains and Ancient Grains For Modern Meals, both penned by my talented friend Maria Speck, have been invaluable sources of inspiration. Maria’s work has consistently encouraged me to step outside my comfort zone and integrate these powerful grains into everyday recipes. Her Summer Tabouli with Farro from her first cookbook, for instance, has become a cherished favorite in my household.
Simply Ancient Grains stands as Maria’s latest culinary masterpiece. This book is a treasure trove of valuable information on healthy ancient grains, offering practical guidance on how to effectively work with them. Beyond the educational content, it features a collection of truly beautiful, mouth-watering recipes that are sure to inspire. If you consider yourself a lover of grains, this cookbook is an essential addition to your kitchen library. The first part of the book is thoughtfully dedicated to demystifying each grain, answering frequently asked questions, and providing a comprehensive guide on preparation techniques, including invaluable tips for cooking ahead, reheating, and freezing. For those who enjoy baking, there’s even a dedicated section exploring how to incorporate ancient grain flours into your baked goods.
My fascination with ancient grains like amaranth, farro, spelt, freekeh, and wheatberries has been long-standing. While I haven’t yet had the chance to try every single grain on my list, I am diligently working my way through them, one delicious recipe at a time. Just last week, for example, I prepared a refreshing salad with wheatberries, which I’m excited to share later this week. From Maria’s “Simply Ancient Grains,” I’m particularly eager to try her Orange-Scented Amaranth Porridge with Apricots and Pine Nuts and the intriguing Freekeh Soup with Spicy Harissa Shrimp and Dates. Other tantalizing recipes include the Warm Wild Rice Salad with Herb-Roasted Mushrooms and Parmesan and the visually stunning Spring Salad with Asparagus Coins, Kamut and Lemon Vinaigrette – which, coincidentally, graces the cover of the book. I’ve made it a personal challenge to continuously experiment with new grains and, in doing so, break free from my usual cooking routines. “Simply Ancient Grains” is undeniably an exceptional cookbook that empowers you to venture beyond your comfort zone and discover new, delightful culinary experiences.
To celebrate my profound appreciation for grains and to share this culinary inspiration, I am thrilled to host a special giveaway today. One lucky winner will receive a copy of “Simply Ancient Grains” along with a fantastic starter pack of various grains generously provided by Bob’s Red Mill. This prize package includes a full-size bag of Bob’s Red Mill Tri-Color Quinoa, Bulgur, Farro, and Amaranth, offering a wonderful introduction to these incredible ingredients. You can find all the exciting giveaway details located just after the recipe section below!
In the meantime, I highly encourage you to give these versatile Quinoa and Egg Frittata Muffins a try using whatever ingredients you have on hand. While I followed the recipe quite closely for my first batch, you’ll quickly realize the endless possibilities for customization, allowing you to truly make them your own. These savory muffins are truly the perfect grab-and-go snack or a light yet satisfying meal, ideal for busy afternoons, hectic evenings, or even a quick and healthy breakfast when you’re rushing out the door.
Frittata Muffins
Author: Aggies Kitchen
Prep Time: 10
Cook Time: 25
Total Time: 35 minutes
Yield: makes 12 muffins, serves 4-6 1x
Category: Breakfast
Method: Oven
These quinoa and egg frittata muffins are packed with protein and flavor – perfect for breakfast, lunch or snacking!
Ingredients
- 1 1/2 cups cooked quinoa, preferably black or red (I used tri-color quinoa)
- 2 cups fresh or frozen green peas (do not thaw)
- 3/4 cup (3 ounces) shredded Grana Padano cheese, Parmesan or sharp Cheddar, plus 1/4 cup finely grated, for sprinkling
- 1/2 cup finely chopped green onions (about 3)
- 1/2 cup loosely packed finely chopped herbs, such as a mixture of mint and parsley or dill and mint
- 1 to 2 teaspoons minced serrano chile, veins and seeds removed for less heat (optional)
- 7 large eggs
- 1/4 to 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly grounded black pepper
- 12 pitted salt-cured black Moroccan or green olives (optional)
Instructions
- Position a rack in the center of the oven and preheat to 400 degrees F. Grease a standard 12-cup muffin pan, preferably nonstick, with olive oil or coat with cooking spray.
- Add the quinoa, peas, shredded cheese, green onions, herbs, and chile to a medium bowl and combine well with a fork (if your grains are pre-cooked make sure to separate any clumps). Divide the grain mixture equally among the muffin cups, about 1/3 cup for each, filling until almost full.
- Add eggs to a large bowl and season with 1/2 teaspoon salt and pepper. (If using previously cooked salted grains and greens only use 1/4 teaspoon salt). Whisk well, until foamy, about 30 seconds. Divide egg mixture into the cups using about 1/4 cup for each. Sprinkle each muffin with about 1/ teaspoon of the finely grated cheese and gently press in 1 olive (if using).
- Bake until the frittata muffins have puffed up and turn light golden on top and golden brown around the edges, about 20-25 minutes. Transfer pan to wire rack and let cool for about 5 minutes. Using a knife or thin rubber spatula, carefully go around edges of each muffin to gently release from pan. Eat warm or at room temperature.
Notes
I made these with the ingredients I had on hand. I opted not to use the serrano chile or olives. I only had a small bit of fresh herbs so I added in a pinch of dried dill and parsley.
Giveaway:
One lucky winner will receive a copy of Maria Speck’s “Simply Ancient Grains” and a starter pack of incredible ancient grains from Bob’s Red Mill! This generous prize includes full-size packages of Bob’s Red Mill Tri-Color Quinoa, Bulgur, Farro, and Amaranth, perfect for expanding your culinary repertoire.
The giveaway begins Monday, October 19th, and concludes on Monday, October 26th. The winner will be randomly selected through Rafflecopter/Random.org. I will personally contact the winner via email, and they will have 48 hours to respond before an alternate winner is chosen. Please note that this giveaway is open to US addresses only.
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GOOD LUCK AND THANKS SO MUCH FOR ENTERING!
a Rafflecopter giveaway
(Disclosure: This book was kindly provided to me for an honest review. My sincere thanks go to the publishers of Simply Ancient Grains and Bob’s Red Mill for their generosity in providing these wonderful prizes.)
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