Mini BLT Quinoa Cups


Mini BLT Quinoa Cups are a gluten-free, miniature twist on the classic BLT. Enjoy as an appetizer, breakfast, or snack!

I kinda sorta don’t want to admit how many Mini BLT Quinoa Cups I ate just now.

Not only is the number too tragically high to verbally confirm, thus making it real, but I don’t even know the exact number because I lost track. I LOST TRACK OF HOW MANY MINI BLT QUINOA CUPS I ATE. Who does that?!

Me, that’s who. And you will too after one warm and savory bite. I don’t even particularly care for BLTs – I always feel like there’s something…missing? – but am going completely cuckoo for these babies.

Based on one of my most popular recipes here on IGE to date, Mini Ham & Cheese Quinoa Cups, Mini BLT Quinoa Cups combine cooked quinoa with salty bacon, chewy spinach, fresh tomato, and melty cheese, in an irresistible twist on the classic BLT sandwich. Plus, check out their sweet, mini size – squee!

Bake these 2-bite Mini BLT Quinoa Cups for a filling breakfast, yummy snack, or to take with you to any party or potluck. Heck, bake ’em on any day that ends in -y just because their sodamngood, mmkay?

After some prep work including chopping 1/2 cup tomatoes, cooking then chopping 1/2 cup bacon, chopping 1 green onion, and squeezing dry 1 cup frozen –> thawed spinach, stir the ingredients together in a big bowl with 2 eggs, 3 egg whites, 1 cup shredded cheddar cheese, 2 Tablespoons parmesan cheese, and lots of salt & pepper.

Just like that!

Next stir in 2 cups cooked quinoa. To get 2 cups cooked quinoa, rinse 3/4 cup dry quinoa very well in a fine mesh strainer, then cook in 1-1/2 cups boiling chicken broth for 15 minutes, or until the broth is absorbed. You could totally use water, but the chicken broth gives the quinoa even more great flavor.

Spray a mini muffin tin VERY well with non-stick spray, then scoop the quinoa mixture into the cups, filling them to the very tip top.

Smooth the tops with the back of a spoon, then bake at 350 degrees for 15-16 minutes, or until the tops are golden brown and bubbly.

It’ll be tough, but let the mini cups cool for 5 minutes before touching them. Seriously, you’ll burn your finger trying to get a taste and feel sad for your hungry self. Not that I would know, or anything.

After the 5 minutes are up, pop the cups out with a spoon then place them on a cooling rack. You may need to run a knife around the outside of some of them before popping out, FYI.

Good hot, cold, or room temp – you do not want to wait to bake these!

Mini BLT Quinoa Cups

Makes 30 mini cups


Mini BLT Quinoa Cups are a gluten-free, miniature twist on the classic BLT. Enjoy as an appetizer, breakfast, or snack!


  • 3/4 cup dry quinoa
  • 1-1/2 cups chicken broth (could use water)
  • 2 eggs
  • 3 egg whites
  • 1 cup frozen chopped spinach, thawed and squeezed completely dry
  • 1 cup shredded cheddar cheese
  • 1/2 cup cooked and crumbled bacon (8 slices center-cut)
  • 1/2 cup chopped tomatoes
  • 1 green onion, chopped
  • 2 Tablespoons grated parmesan cheese
  • salt & pepper


  1. Rinse quinoa very well in a fine mesh strainer under cold running water. Meanwhile bring chicken broth to a boil in a saucepan then add rinsed quinoa, place a lid on top, and cook until broth is absorbed and quinoa is tender, about 15 minutes. Remove lid and let cool slightly.
  2. Preheat oven to 350 degrees. In a large bowl combine remaining ingredients and stir to combine. Add cooked quinoa then stir to combine. Spray mini muffin tins very well with nonstick spray, then fill to the top with quinoa mixture, smoothing the top with the back of a spoon. Bake for 15-17 minutes, or until golden brown on top. Let cool 5 minutes then run a sharp knife around the outside of the cups and pop out with a spoon. Cool completely on a cooling rack. Store in the refrigerator, or freeze then reheat by microwaving for 30 seconds.

This recipe is courtesy of Iowa Girl Eats,

I adore the textures in these Mini BLT Quinoa Cups almost as much as the flavors – especially the quinoa and tomatoes bursting with sweet juices.

Also love the size. GREAT for cough, portion control, cough, and little ones, too!

If (that’s a big IF,) you have any leftover after the initial devouring, pop ’em in the fridge or freezer, then reheat in the microwave. I doubt you’ll have the need though!

Also check out my Mini Ham & Cheese Quinoa Cups, and Mini Pizza Quinoa Cups!

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  1. aria 10.16.2012

    This is getting ridiculous. I think I pin every single one of your posts! :) Thank you for having such a wonderful blog!

  2. Lori H 10.16.2012

    I cannot wait to make these!! They look amazing.

  3. Cher @ Weddicted 10.16.2012

    These look so good! I’m on vacation now but I’ll definitely have to make these when I get home! Yummy.

  4. Lauren 10.16.2012

    Making this right now! :) is it 5 egg whites total or 3 eggs but not the yolk from one?

  5. Megan 10.16.2012

    I’ve been reading your blog for a long time now, but just thought I should finally be brave enough to comment. I love how your recipes are fresh, delicious, and simple! Thanks for a great blog.

  6. Ohhh, yum! I just made quinoa cups for my first time last week (pizza flavored!) and totally obsessed now. The possibilities are endless!

  7. Lindsey 10.16.2012

    So cute!

  8. Lauren 10.16.2012

    These are adorable! I am adding these to my next brunch party. Love this idea!!

  9. Nicky 10.16.2012

    I totally agree with Aria above…I feel like I pin everything you post! Your recipes are fabulous! And, I love the way you write. Fantastic blog!!!

  10. I love these for a quick grab and go breakfast! Definitely will be giving these a try!

  11. I can’t wait to spice up my breakfast with these babies! Yum!

  12. These look AMAZING. I can’t wait to try them! Portable proteiny breakfast food is always a must!

  13. Joy 10.17.2012

    3 words: LOVE LOVE LOVE!!! Going to make these this week!!! Thanks for the recipe – YUM!!!

  14. STEVE PERRY 10.17.2012

    I’ll try these little guys soon. I made your skillet chicken parmesan last night, as you say so damm good and easy.

  15. ShaNae 10.17.2012

    I have only heard of Quiona, but I have never tried it or cooked it. I don’t even know where to buy it. At just a regular grocery store or a specialty store? I think my son and I would really like these minus tomatoes cause of allergies. I really like mini whatever lately! I bought a mini cupcake pan and there are more uses for this pan than the regular size cupcake pans. LOL

  16. Mar 10.17.2012

    I really want to like quinoa but I just don’t. I tried your mini ham and cheese quinoa cups and they were such a fail we threw several away. Could it be that I didn’t rinse the quinoa well enough? Should I try again?

  17. Jen 10.17.2012

    What is poppy quinoa? Is it different than regular?

    • Iowa Girl Eats 10.17.2012

      Nope! It’s the same, just describing the texture of the cooked quinoa!

  18. I am obsessed with quinoa. And I need to go find a muffin tin ASAP, because these sound heavenly! And healthy too!

  19. Ali e 10.17.2012

    Wish I had seen this before cooking breakfast last night for my boyfriend (I wanted something different that I could make ahead. ) we must’ve been on the same wavelength because I made egg cups too but with spicy smoked sausage, fresh spinach, green onion/scallion, 6 eggs because I couldn’t tell if five would be too little egg, and slices or ::gulp:: American cheese because I had nothing else. Served it with salsa and homemade hash browns this am before work and the response was AWESOME! Will totes use fewer eggs next time and bacon like in your version. Yummy

  20. I just have to point out that you have the most pristine muffin pans I’ve ever seen! Are you a wizard or something? ;)

  21. Okay, I know you say to spray it but do the cups really not stick all over the pan? I did this once with cute little Egg /Bacon/Cheese mixtures and it ruined my pan! Any suggestions?!

    • Iowa Girl Eats 10.21.2012

      I just sprayed the pan really well with nonstick and they popped right out. :)

  22. Wendy 10.20.2012

    Kristin,I love your blog-the pictures, the stories and the recipes.I made these cute little quinoa cups for dinner with leftovers for breakfast. Today I made your superfood salad with lemon vinaigrette and I honestly had to stop from eating the entire salad myself. Love the textures and the different flavor sensations. Keep up the good work. This lady from Boston MA loves your blog.

  23. Michelle 10.21.2012

    These are beautiful! I work in my car and am always looking for new portable things. I feel so much more professional when I am talking to a client, look down and have quinoa stuck all other the front of my shirt.

  24. m 10.22.2012

    I’m going to try this. I only have normal-sized tins and don’t have a microwave. How do you think the size will change cooking time and do you think popping them in the toaster oven for a few minutes would be okay for reheating?

    • Iowa Girl Eats 10.22.2012

      I would add 5 minutes or so onto the cooking time, and heating them for a few minutes in the toaster oven should be just fine!

  25. […] out for my afternoon class and some other things, I snacked on one of these quinoa cups inspired by Iowa Girl Eats BLT quinoa […]

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  27. Shevaun 11.01.2012

    Excited to try these! Do you think a bulk batch of these would freeze/thaw/reheat well for busy mornings?

  28. nicole 11.08.2012

    I’m curious if you’ve tried any sweet version of the quinoa cups? I’m always looking for healthy and filling things I can reheat for my kindergartner to eat before school but he has more of a sweet tooth for breakfast. I’m thinking apple cinnamon or chocolate chip maybe.

    • Iowa Girl Eats 11.12.2012

      I haven’t, but I have seen a bunch of breakfast quinoa recipes that treat it like oatmeal, so I’m sure it’d be delicious!

  29. Annelies 11.12.2012

    I made these last night as an appetizer and they are FENOMENAL!!! Since I did not have a mini muffin tin I just added a bit of rice fluor (tasteless but binds well) and made little balls on a regular tray. Worked perfetly! Thank you!

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  33. Lily 12.26.2012

    I’m looking for some yummy stuff to make for my kids, but I have limitations. Food allergies to work around. My little one is lactose intolerant & I’m not able to have much dairy either, I’m also allergic to tomatoes. Was wondering if maybe you’ve delved into the gluten free category much as well. Let me know, because I’d like to try some of the recipients & can do the gluten free conversions with no real problems, but the dairy free is harder since vegan cheeses are just plain gross & hard to come by.

  34. […] easy breakfast, filling lunch, or yummy snack. (Don’t miss their brotha from another motha Mini BLT Quinoa Cups!)CLICK HERE FOR THE RECIPE > 2. Chick-fil-A Bites with Honey Mustard Dipping SauceWith a […]

  35. Hamza 01.03.2013

    I buy Quinoa from Nuts on Line, white, red, black. I mix them together and cook them in my rice cokeor. It makes a lot so I freeze some. I just love it and mix it with what ever I have around. I will remember about the corn, etc. Viv

  36. Monica 02.15.2013

    Just made these and they are great. I can’t stop eating them!! Thank you for sharing.

  37. […] slightly adapted from Iowa Girl Eats […]

  38. seriousbacon 03.13.2013

    Wow these look delicious! The photography really does look amazing! i think I’ve got most the ingredients floating about in the fridge, so I’m off to try them now!

  39. Abby G 06.14.2013

    These are terrible! JUST KIDDING – I can’t stop eating them! I left out one of the eggs and substituted flax seed instead, and used half the bacon, but greased the pan with the bacon grease. Delicious! Thanks for sharing!

  40. April 07.16.2013

    These are DELICIOUS! Thank you for sharing the recipe.

  41. Christa 07.18.2013

    I bookmarked this recipe a while ago and finally got around to making them! Delicious! Thanks for another great recipe!

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  44. […] like to prepare your breakfast in advance, or want some sort of a breakfast/snack combo, try these Mini-BLT Quinoa Cups from Iowa Girl Eats. These little cups are an Apples dream come true. They're healthy, gluten-free […]

  45. […] Mini-BLT Quinoa Cups If you have a little more time,try these Mini-BLT Quinoa Cups from Iowa Girl Eats. The little cups are healthy, gluten-free and loaded with everything you need […]

  46. […] Iowa Girl Eats’ Mini BLT Quinoa Cups- I feel like quinoa is one of those foods that we’ve all heard of but we don’t quite know what to do with it, or really what it is. I’m also one of these people. The only thing I really do with it is shown in a recipe I have uploaded here but I really wanted to broaden my horizons so whilst on a search for recipes and how to prepare different quinoa dishes, I found this. […]

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  48. Cherlynn Thomas 05.24.2014

    I made these with some significant variations because I didn’t have tomatoes or bacon. Ha! A BLT quinoa cup with no B or T. Instead, I’ll call mine a Mini Lasagna Cup. I also used fresh spinach instead of frozen. I LOVED these, and I would not share with my family. The lasagna that I make also requires mixing eggs with grated mild cheddar and parmasean cheese. These Mini “Lasagna” Cups turned out to be very similar – except without the pasta sauce. I loved them for breakfast, lunch, dinner, or a snack. I am definitely making these every week.

  49. elizabeth 07.02.2014

    these sound amazing. can i make in a regular muffin tin instead of mini? would i have to change the recipe at all? thanks.

    • Kristin 07.03.2014

      I have never made them in a regular tin though I know others have made the other varieties with success. I would just watch cooking time – you might need to tack an extra 5-10 minutes on!

  50. […] like to prepare your breakfast in advance, or want some sort of a breakfast/snack combo, try these Mini-BLT Quinoa Cups from Iowa Girl Eats. These little cups are an Apples dream come true. They’re healthy, […]

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