Curls and Whey

Savory Quinoa Omelet Bites

In Breakfast, food prep, Lunch, Snack.

Here is a simple recipe that can be prepped ahead, taken on the go, made in larger batches and is family friendly. At the end, there is an optional version that you can make to create your own pizza bite version!

My meal has oats, egg whites, fruit and optional vegetables

I subbed my oats for cooked quinoa, and 2 egg whites for some diced chicken

Please use amounts that meet your food plan


·       Quinoa, cooked

·       Egg whites

·       Garlic, minced

·       Spinach, chopped

·       Red onion, diced

·       Mushrooms, chopped

·       Salt and Pepper, to taste

·       Optional chicken, ground turkey, turkey bacon, ground beef or deli meat


1.       Preheat oven to 350, lightly spray a mini muffin pan with nonstick spray, set aside

2.       In a bowl mix, all the ingredients; until thoroughly combined

3.       Fill the mini muffin wells to the top with the mixture. Bake for 20 minutes, remove from oven; let cool for 2-3min. If you need, run a knife along the edges to loosen

**Tip on quinoa to egg white ratio – about 1 cup of quinoa to 2 egg whites; so adjust to meet your meal plan.**

·       Pick vegetables that you prefer

·       You can add whatever protein you would like to the mix or have some scrambled eggs on the side

·       If you have fat use a whole egg or even add some avocado to it; if you’d like

BONUS:  Make it a PIZZA version for lunch or dinner

·       Pizza seasoning or add garlic powder, salt, oregano, chili pepper flakes

·       Chopped green peppers, mushrooms, onion

·       Canadian bacon, pineapple

·       Black olives, Turkey pepperoni

·       Dip in some pizza sauce


Jen Bower