Quinoa, Kale & Egg Cups

by Sheri on April 23, 2013

I wanted to change things up lately for what I have been eating namely my snack meals.  Most days I need something portable to haul around with me while I am carting my boys here and there and can be eating cold if need be.

I wanted something that had a good amount of protein but it needed to be tasty and pleasurable for me to eat.

So I decided to take a frittata recipe I have made in the past and make it into muffins instead and these egg cups where born!

The recipe calls for 2 eggs and 9 egg whites but you could use all whites if you wanted to I am sure.

Quinoa & Kale Egg Cups

Quinoa, Kale & Egg Cups


1 cup of cooked quinoa (126g)
2 whole eggs
9 egg whites
1/2 cup light shredded cheese
1 clove of fresh garlic, minced
1/4 cup greek yogurt
I handful of kale chopped
Seasonings of choice (I used Mrs. Dash Spicy Blend and black pepper)


~ Preheat the oven to 350 degrees
~ Sauté the garlic and kale in a pan
~ Transfer the sautéed kale to a large bowl
~Add cooked quinoa, eggs, egg whites, cheese, greek yogurt and cooked kale stir it up!
~Add desired seasonings
~Scoop out into 12 muffin cups.  I used silicon muffin cups as it makes it so MUCH easier to   remove the muffins later!
~Bake for 25 – 30 minutes. 

Egg Cups

These turned out great!  I love the texture and taste of them along with the heartyness!  Plus they taste just fine cold as well!  I paired two of the muffins with 1/2 an apple for a snack meal. 

Healthy and clean eats to go!  No excuses!


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