Mini BLT Quinoa Cups are the perfect bite-sized gluten-free snack, breakfast, lunch, or dinner recipe! Quick, easy, and full of protein.
Although I’ve never been a big BLT girlie — I always feel like they’re missing something? — when it comes to Mini BLT Quinoa Cups, I cannot get enough!
Based on one of my most popular recipes to date, Mini Ham & Cheese Quinoa Cups, Mini BLT Quinoa Cups combine protein-packed, cooked quinoa with bacon, spinach, fresh tomato, and cheese, for 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, or tasty snack. Leftovers keep well in the fridge and reheat in seconds in the microwave!
How to Make this Recipe
To a large mixing bowl add:
- Chopped tomatoes
- Browned bacon
- Green onion
- Frozen then thawed spinach
- Eggs + egg whites
- Cheddar cheese
- Parmesan cheese
- Salt and pepper.
Mix to combine!
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 simmer in 1-1/2 cups boiling chicken broth for 15 minutes, or until the broth has been absorbed.
Spray a mini muffin tin VERY well with non-stick spray, then scoop the quinoa mixture into the cups, filling them to the 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.
Let the quinoa cups cool for five minutes then pop them out with a spoon and place them onto 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!
As I mentioned, if you have any leftover after the initial devouring, pop them into the fridge or freezer then reheat in the microwave. Enjoy!
Equipment
Ingredients
- 3/4 cup quinoa
- 1-1/2 cups chicken broth
- 2 whole eggs
- 3 egg whites
- 1 cup frozen chopped spinach, thawed then squeezed completely dry
- 1 cup shredded cheddar cheese
- 1/2 cup cooked and crumbled bacon, ~8 slices center-cut bacon
- 1/2 cup chopped tomatoes
- 1 green onion, chopped
- 2 Tablespoons grated parmesan cheese
- salt and pepper
Directions
- 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.
- 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.
Notes
- Store in the refrigerator, or freeze then reheat by microwaving for 30 seconds.
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
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.
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!
Excited to try these! Do you think a bulk batch of these would freeze/thaw/reheat well for busy mornings?
Definitely! Just pop them in the microwave for 30-45 seconds!
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?
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!
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.
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.
Thank you so much, Wendy! Glad you are enjoying the recipes!
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?!
I just sprayed the pan really well with nonstick and they popped right out. :)
I just have to point out that you have the most pristine muffin pans I’ve ever seen! Are you a wizard or something? ;)
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
I am obsessed with quinoa. And I need to go find a muffin tin ASAP, because these sound heavenly! And healthy too!
What is poppy quinoa? Is it different than regular?
Nope! It’s the same, just describing the texture of the cooked quinoa!
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?
Sorry to hear that, Mar! Yes, rinsing quinoa very well is imperative, as quinoa has a naturally-occurring bitter outer coating called saponin. I use a fine mesh colander like this one: , and rinse for at least 1 minute before using!
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
Hi ShaNae! You can find quinoa at most grocery stores these days, usually in the health food department. It cooks exactly like rice – 1 part quinoa to 2 parts chicken broth or water. Bring the broth or water to a boil, add the quinoa, then turn the heat down to low and simmer until all the liquid is absorbed. The only tricky thing with quinoa is that it has a naturally-occurring bitter outer coating, so you just have to rinse it in a fine mesh strainer like this under cold running water for a minute before using. It’s DELICIOUS! :D
There’s some more information about quinoa in this post too! https://iowagirleats.com/2012/02/28/kiwi-mango-quinoa-salad-easy-kiwi-peeling-trick/
I’ll try these little guys soon. I made your skillet chicken parmesan last night, as you say so damm good and easy.
Awesome, Steve! Glad to hear! :D