Inspiration from Meghan

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Breakfast Quinoa and Egg Cups


Now isn’t this just the most brilliant thing I came up with! These breakfast quinoa and egg cups are packed with veggies, are super easy and very delicious.

For Passover last week, my momma made a great big beautiful dinner. The main event, however, was a turkey and I’m not a huge turkey lover. I am well trained in going to other’s homes for dinner and my approach is always to make something super-powered delicious and that can be enjoyed by other guests too of course. So I made these!

They were pretty darn easy and to be perfectly honest, I was mighty surprised they turned out as beautiful and flavourful as they did. My goal was to make them beautiful, but I also wanted to know if I could play by the Passover rules – so no flour was used with these egg cups

You can have these for breakfast, but really they’re great at any time of the day and are portable – making them a great healthful lunchbox option.

This was a bit of a mash-up of recipes, using some of my previous creations as inspiration. In keeping this short, I am going to skip straight on to this wonderfully easy recipe.

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Veggie Quin-iche - Meghan Telpner Recipes

Breakfast Quinoa and Egg Cups

  • Author: Meghan Telpner
  • Total Time: 1 hour 15 minutes
  • Yield: 810 1x


An easy recipe you can make with your favourite veggies. 


  • 1 cup dry quinoa (rinsed)
  • 2 cups water
  • 2 Tbsp gluten-free tamari
  • 23 Tbsp sesame oil
  • 2 cloves minced garlic
  • 1 inch fresh ginger root, grated
  • 1 large onion, finely chopped
  • 2 celery stalks, finely chopped
  • 2  carrots, grated
  • 23 leaves of kale, finely chopped
  • 1 large sweet potato, grated
  • 2 eggs
  • Pinch of sea salt


  1. Preheat oven to 350 degrees.
  2. Cook quinoa in water for 15-20 minutes all water is absorbed.
  3. While grains are cooking, saute onion, garlic and ginger in sesame oil and tamari over medium heat until softened (about 8 mins), then add celery and carrots.
  4. Once grains are cooked, mix in grated sweet potato and finely chopped raw kale.
  5. Add in two eggs and pinch of sea salt and mix thoroughly.
  6. Take parchment paper and cut into circles to line a muffin tin. You could also use muffin cups.
  7. Using a 1/2 cup measure, scoop out the mixture and place in parchment-lined muffin tin.
  8. Bake for 20 minutes. Quin-iches should feel firm to the touch. Depending on your oven, you may want to give them an extra 5 minutes.
  9. Switch oven to broil for 3-5 minutes to add some extra crispy to the tops.
  10. Remove from oven, allow to cool. Remove from tin, discard parchment and serve warm or at room temperature.
  • Prep Time: 15 minutes
  • Cook Time: 60 minutes

Keywords: quinoa, breakfast, egg cups, breakfast quinoa cups, veggies, gluten-free, dairy-free

21 responses to “Breakfast Quinoa and Egg Cups”

  1. Samantha Angela @ Bikini Birthday says:

    What is the texture of these like?

    • Meghan Telpner says:

      A quiche of course… I think. It’s pretty solid and can stand on its own, if you want it firmer, like more burger like, I would add a little flour of choice. Does that help?

  2. Jessica @ Dairy Free Betty says:

    Oh yum!! I was looking for a new savory breakfast idea!! This is easy and fun!!

  3. Kate says:

    these look so good! but I don’t eat eggs.. Meghan, any suggestions on how to veganize this recipe? maybe with silken tofu..??

    • Meghan Telpner says:

      I don’t know… I don’t eat tofu :) They could be made as burgers instead with flour in place of eggs.

  4. Odelia says:

    Hey, these are lovely! I soaked some quinoa yesterday so I have something new to try! It’s been awhile and I’ve started a torrid love affair with yoga but I never stopped loving you…quinoa (and Meghan!)…thanks for the recipe!

    AND THANKS FOR MAKING IT EASY AND FAST! You get a gold star. :o)

  5. Carlen says:

    Hey Meghan! Your talk at Reboot 2011 was awesome. The entire event was fantastic, and for such an affordable price too. Toronto def needs to have more events like that.

    Anywho, sadly, I’m allergic to eggs, but the recipe looks delicious!

    • Meghan Telpner says:

      Oh! So sad about the egg thing. Again- you can try with flour and replace egg with the good old flax egg (1 Tbs ground flax + 1/4 cup water + 2 tsp arrowroot starch). Won’t be as fluffy but have the same amazing flavour. And SOOOO happy to hear you had fun at the event. Me too!

  6. Andrea says:

    “poopershnickled”? Add that to the Making Love in the Kitchen Dictionary. :)

    If the purpose of the eggs in this recipe is to bind the mixture, than I’d think that flax seeds and water or chia seeds and water might be the substitute for eggs. From experience, silken tofu is a better egg sub in brownies and cakes where you want moisture. I once made the mistake of using silken tofu where it didn’t work and the end result was too wet. (I forget what I was making.)

    • Meghan Telpner says:

      Silken tofu gives me the willies. The egg is part of the texture in this exact recipe- but of course if you want a flatter version, the flax/chia thing would totally work as a binder.

  7. Alisa Fleming says:

    Glad the event went so well Meghan!

    Super-creative recipe, and of course I had to click over to the sweet potato burger too, yum!!!

  8. Erika says:

    Oooo these sound like the perfect breakfast goodies to keep around in the fridge for hectic mornings. One question – tamari doesn’t agree with me, any suggestions for substituting something non-soy to give it that savory, salt flavor?

  9. Alejandra says:

    oops, sorry that comment was supposed to go on the burger post!

  10. Kris (@lavegetaliana) says:

    Soooo pretty. Good job! I love your creative use of quinoa in this recipe.

  11. Love In The Kitchen (@meghantelpner) (@meghantelpner) (@meghantelpner) (@meghantelpner) says:

    hosting a holiday brunch this weekend? Make a Quin-iche (quinoa quiche!)

  12. Tracey Boulton says:

    Hey Meghan, Just starting the Wild Rose cleanse and was googling breakfast recipes…came across this one. It is not easy! LOL. Well there was a lot of prep for the veggies. They are cooling on my oven right now. BUT the recipe is not complete? It says to cook the garlic, ginger, onions, carrots, and celery but not for how long or what to do with it after you cook it! I did my best. They never seemed to get firm and when I broiled them they burnt very quickly. Will update with flavour tomorrow. Very excited about the ingredients!. I am from Toronto but now live in New York. I look forward to following you.

    • Meghan Telpner says:

      I added in the cooking time for the veggies- about 5-8 minutes. I’m surprised they didn’t get firm though.

  13. Jennifer Riker says:

    These were delicious! I would agree they were not easy as I did all of the chopping by hand, but well worth it. I am now cooking for a diabetic. Do you know the carb count per serving?

  14. Rachel says:

    Looks delicious. It doesn’t say what to do with the onion carrot celery mixture, do you add it to the quinoa mixture before you put it into the muffin pan? Also do you continue to sauté after you add in the carrots and celery?
    Can’t wait to make these tomorrow!!

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