This recipe is my own variation of a “meal prep” staple I learned a few years back.  Honestly, you can put almost anything in them that you would put in an omelette.  Ideally there should always be something green like spinach, broccoli, or in this case, kale.  Adding onions or scallions is always a great idea for a boost of flavor as well. I added beans in lieu of meat, which some may favor.  If you aren’t consuming cheese, try topping the muffin with mashed avocado to supplement the “creamy” element.

You do not have line the muffin tins with parchment paper, although I do think they make the job easier and more aesthetically appealing.  Either standard sized muffins or Texas muffin tins will work.  For standard muffin pans, you can simply use regular muffin liners that can be found in the pastry department of the grocery store, as well.  If you are using the Texas style pan like I do, the parchment paper can be cut into 6in squares and wrapped around a glass, and secure with a rubber band, like so:

Lastly, the recipe I am writing here is intended for the standard muffin size.  When I make this recipe, I add in 6 more eggs because I have the Texas style pan that can accommodate just a little more, however, I will advise that this is harder to achieve if you are not using the parchment liners.

total time: 45 mins
servings: 6/12

  • 1/2 cup quinoa
  • 1 cup water
  • 1 dozen eggs
  • 1 tablespoon olive or avocado oil
  • 2 cups kale, chopped
  • 1 clove garlic, roughly chopped
  • 1 cup cannelini beans, cooked and rinsed well
  • 1/2 cup sundried tomatoes
  • 1/4-1/2 cup goat cheese (depending on preference)
  • 1 tablespoon fresh thyme or 1 teaspoon dried
  • salt and pepper to taste

First set the oven to 400 degrees.  Bring the cup of water to a boil in a small saucepan and the quinoa, seasoning lightly with salt.  In a small sautee pan, heat the oil and lightly roast the garlic for 1 minute.  Add the kale and season with salt and pepper to taste.  Allow the kale to gently cook for 2 minutes, set aside to cool.  In a large bowl, scramble the eggs with a whisk and season them with a teaspoon of salt and pepper each.  Add the sundried tomatoes, beans, goat cheese and thyme.  Do not whisk again after this point or cheese may clump together.  By now the quinoa should be done cooking and can be added to the freezer for a quick chill.  Fold the cooled kale into the egg mixture with a fork or spatula.

Ensure that your muffin tin is lined with oil, a non stick spray, or muffin liners.  Add cooled quinoa as desired.  I typically only add a cooked half cup, but the full cup can be used if you are omitting the beans in this recipe.  Make sure all ingredients are evenly incorporated, by lightly folding with a fork or spatula.  Ladle the egg mixture into each muffin, starting with the heavier ingredients at the bottom of the bowl first, and then topping with a second round of the liquid left over.  Bake in the oven for 15-20 minutes.  It is better to have the eggs a little under done, because these are likely to be reheated and will be unfavorably dry otherwise.


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