Mini Ham and Cheese Quinoa Cups


Mini Ham and Cheese Quinoa Cups are poppable, gluten-free, and packed with protein. The perfect breakfast or snack!

I had this whole spiel ready about how real men do, in fact, eat quiche, as demonstrated by Ben who housed nearly a dozen Mini Ham and Cheese Quinoa Cups that resemble wee baby quiche for dinner, but then I remembered that quiche have crust and Mini Ham and Cheese Quinoa Cups do not, so in reality they’re more like mini frittatas and well, all was tragically lost.

Ok, let me explain. First of all, Mini Ham and Cheese Quinoa Cups might be my new favorite thing on the planet. I may or may not have squealed with delight when they came out of the oven. THEY ARE SO CUTE!!!!

They’re basically mini frittatas containing eggs, egg whites, cooked quinoa, shredded zucchini, cheddar cheese, and diced ham, but I can’t name ‘em Mini Ham and Cheese Frittatas because Ben won’t knowingly eat frittatas. Or quiche, for that matter. Mini Ham and Cheese Quinoa Cups, though? Can’t get enough.

These perfectly poppable bites are packed with protein at 3 grams per mini cup, thanks to the quinoa and lean ham. They’re low in calories too, at less than 50 calories a piece.

Plus, they’re so versatile. Like I said, my Mini Ham and Cheese Quinoa Cups contain fresh zucchini, ham and sharp cheddar cheese, because that’s what I had in the fridge, but I can think of a million different combos that would be equally as delish. Broccoli cheddar. Sundried tomato & pesto. Mushroom & swiss. The possibilities are endless!

Plus they take no time at all to make. Simply combine all the ingredients in a bowl.


Add the cooked quinoa, and mix again.

Liberally spray a mini muffin tin with non-stick spray, fill the cups up with the mixture, and bake for about 20 minutes or until the cups are golden brown around the outside.


Almost too cute to eat! Almost. 

Mini Ham and Cheese Quinoa Cups

Print this recipe!

Makes 28 mini cups

Adapted from So Very Blessed

2 cups cooked quinoa (about 3/4 cup uncooked)
2 eggs
2 egg whites
1 cup zucchini, shredded
1 cup shredded sharp cheddar cheese
1/2 cup diced ham
1/4 cup parsley, chopped
2 Tablespoons parmesan cheese
2 green onions, sliced
salt & pepper


  1. Preheat oven to 350 degrees. Combine all ingredients in a large bowl and mix to combine. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup. Bake for 15-20 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes before removing from the mini muffin tin.
  2. To freeze: Place baked cups on a baking sheet then freeze until solid and transfer to a freezer bag. Microwave for 20-40 seconds depending on how many you’re reheating.
  3. For regular-sized muffin tins: Bake for 25-30 minutes (Note: I have not tried this myself, although several readers have left comments saying this works!)

You could eat mini quinoa cups for breakfast, brunch, lunch, or dinner – hot or cold. They’d even be great for a potluck, shower, or party. Be warned though, once you pop, it’s hard to stop! ; )

Also check out my Mini Pizza Quinoa Cups, and Mini BLT Quinoa Cups!

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