Quinoa Egg Muffins

This recipe is fun to play around with as you can use any ingredients and can also choose to leave out the cheese. I would recommend though, not to use any vegetables that produce a lot of liquid during cooking such as mushrooms, zucchini or onion, as they will not allow the muffin shape to hold.

What you will need to make 12 muffins:

  • 1/2 cup quinoa
  • 12 eggs
  • 1/2 bell pepper, diced
  • 1 medium tomato (preferably not fresh as it will have a lot of juice), diced
  • handful of spinach, cut up as much as possible
  • 2 tablespoons (roughly) goat cheese, optional
  • salt, pepper, paprika to taste

Preheat oven to 350-degrees. Spray a 12-well muffin tray with coconut cooking spray.

Bring your eggs to room temperature.

Cook your quinoa and leave aside. If you have never made quinoa before, its exactly like rice (1 part quinoa, 2 parts water; set to boil then reduce to low heat for 15min).

In the meantime, chop up your veggies.

Whisk your eggs, and then add the veggies and goat cheese. Whisk until the goat cheese is spread evenly or the mixture seems ‘well mixed’. Don’t over whisk.

When cooked, add your quinoa to the mixture and add so that everything is mixed evenly.

Using a 1/4 -cup measuring cup, fill each well of the muffin tin. The mixture should – with the 1/4 measuring cup – be just about even across the 12 wells.

Place the muffin tin in the oven for 25min.

Remove from oven and let cool 10min before transferring to a wire cooling rack.

Potato and Egg Muffins

What you will need:

  • 6 large or 8 medium potatoes
  • 12 eggs
  • salt and pepper
  • 6 tablespoons goat cheese (optional)
  • salt, pepper and paprika to taste

I have made many variations of this recipe and trust me this version works the best. Most recipes will call for cooked potatoes but I find it turns into mushy potato whereas I like the graininess of the potato shreds. If you prefer softer or mushier potato, cook them first (3 min in the microwave or parboiled) and then let cool before shredding.

Preheat oven to 350C

Grease a muffin tin with coconut oil. Spray works best.

Wash the potatoes well if you prefer to keep the skin on like I do. Shred the potatoes. Once shredded take a handful of potato and squeeze out as much water as you can. Place in a separate bowl. Repeat this for the remaining potato.

To the potato, add salt, pepper and paprika to taste. Make sure to mix well, with your hands.

In the muffin tin, fill each slot almost fully, leaving room for the egg to sit on top.

If you are using goat cheese, put a 1/2 tablespoon dollop on top of the potato and try to spread it into a thin layer.

Crack an egg right on top of the potato, and place tin in the oven for 25min. If you prefer your eggs to be less cooked, try 20min and make sure egg is not too runny.

Let cool slightly and enjoy.

Power Breakfast

Because rice is my saviour, I make these power rice bowls when I need a boost of flavor and protein. You can mix the ingredients up as much as you’d like.

If you have endo you can use the blend I made before – a long grain rice that contains some dried vegetables – but if you have UC its best you stick with plain rice.  A few spoonfuls piled with cooked sausage (optional), avocado and a fried egg is the perfect way to start the day.


  • Rice – long grain blend or plain white rice
  • 1 teaspoon cooking oil
  • 1 egg
  • half avocado
  • 1 sausage (optional)
  1. In a small sauce pot, cook the rice as per instructions on package.
  2. (if you are adding sausage you should start cooking now)
  3. In the meantime, slice up half an avocado and set aside
  4. In one frying pan, pour in oil and place on medium heat
  5. Once hot, cook your egg to you desire.
  6. Once rice (and sausage) are cooked, place a heaping of rice at the bottom of the bowl. Layer with sausage and avocado, and top with fried egg.
  7. Season as needed.

If you dont eat rice Im sure this could be well substituted for quinoa or lentils.