Make these high-protein, pre-portioned bakes to grab and go on a busy morning. Edamame and quinoa are plant-based all-stars, with lots of fiber and nutrients, and they give the eggy rounds some crunch and color.
Quinoa Edamame Egg Muffins
Ingredients
- 1/4 cup (45g) quinoa
- 2 large egg
- 6 large egg whites
- 1 5.3-ounce (150g) container 0% Greek yogurt
- 2 tablespoons shredded Parmesan cheese
- 2 tablespoons fresh parsley
- 1 cup (155g) edamame, thawed and shelled
Directions
Preheat the oven to 350ºF (177ºC). Line eight cups in a muffin pan with paper liners and set aside.
In a small pot, bring 1/2 cup water to a boil. Add the quinoa, cover tightly and reduce the heat to low. Cook for 14 minutes, then remove from heat and let stand for 5 minutes. The water should all be absorbed; let cool.
In a large bowl, combine the eggs, egg whites and whisk until mixed. Add the yogurt and parmesan and whisk until smooth. Stir in the parsley, edamame and cooked quinoa.
Divide the egg mixture between the prepared muffin cups, filling almost to the top.
Bake for 30 minutes, until puffed and firm to the touch. Cool in pan on a rack. Serve warm. To save for the week, let cool completely to room temperature before transferring to a storage container and covering tightly. Refrigerate for up to four days.
Serves: 4 | Serving Size: 2 muffins
Nutrition (per serving): Calories: 230; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 95mg; Sodium: 363mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 19g
