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Delicious & Healthy Recipes

Low-GI Egg Quinoa Cups

Ingredients

Base

4 large eggs

½ cup cooked quinoa

¼ cup plain unsweetened yoghurt (full-fat or low-fat)

Vegetables (low GI, light on digestion)

¼ cup finely chopped spinach

¼ cup finely chopped zucchini

2 tbsp finely chopped onion

2 tbsp finely chopped mushrooms

Seasoning

½ tsp sea salt

¼ tsp black pepper

½ tsp turmeric powder

pinch cinnamon (optional)

Optional flavour upgrade

2 tbsp feta cheese

chopped parsley or chives

Instructions

Preheat oven to 180°C

Cook quinoa beforehand

1 part quinoa, 2 parts water

Simmer 12–15 minutes

Allow to cool

In a bowl, whisk together:

eggs

yoghurt

Add:

cooked quinoa

vegetables

spices

Mix gently until evenly combined

Pour mixture into greased muffin tray (fill ¾ full)

Bake for 18–22 minutes

Allow to cool for 5 minutes before removing

Health Benefits

High protein

Low glycaemic load

Good fibre

Light on digestion

Supports steady energy

Eggs

February 17, 2026

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Delicious & Healthy Recipes

Low-GI Egg Quinoa Cups

Ingredients

Instructions

Health Benefits

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