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Quavo is sick of watching his favorite Atlanta Falcons squad underperform on Sundays ... so he's giving some advice to Dan Quinn -- bench Matt Ryan for Colin Kaepernick!!!

"We need to get Matt Ryan out of there!" the Migos rapper tells TMZ Sports.

Of course, Colin ain't on the Falcons' roster ... and it's unclear if Atlanta even sent a rep to watch his workout near the team's facility Saturday.

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But, Quavo tells us he doesn't care ... and says the Falcons need to add Kap and subtract Ryan ASAP!!!

"I love Colin," Quavo says. "Colin should be on a team!"

Doesn't seem likely the Falcons take Quavo's advice ... Matty Ice is locked into a 5-year, $150 MILLION contract -- and he actually hasn't been horrible this season.

But, hey ... Kap might be better than Ryan's backup, Matt Schaub, who is 38 years old now.