Mini Ham and Cheese Quinoa Cups are a poppable, protein-packed gluten free breakfast or snack recipe. Filling, flavorful, and a hit with both kids and adults!
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 last night, but then I remembered quiche has a 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.
These 2-bite delights combine whole eggs, egg whites, cooked quinoa, shredded zucchini, cheddar cheese, and diced ham in a perfectly poppable package that contains 3 grams of protein per mini cup, thanks to quinoa and lean ham in the mix. They’re low in calories too, at less than 50 calories a piece.
Did I mention they’re SO DANG CUTE?!
Watch How to Make Them!
Protein-Packed Quinoa Bites
Best of all, these protein-packed quinoa bites are super versatile. Try these other varieties!
Plus they can be eaten for breakfast, lunch, dinner, or a snack. Is there anything Mini Ham & Cheese Quinoa Cups can’t do?
This easy, gluten-free recipe takes no time at all. Simply combine the ingredients in a bowl.
Mix.
Then add cooked quinoa and mix again.
Liberally spray a mini muffin tin or mini muffin baking pan with nonstick spray, fill the cups up with the mixture, then bake for 20 minutes or until the cups are golden brown around the outside.
Pop them out once cool enough to handle then try not to squeal. These delicious mini quinoa cups are almost too cute to eat.
Almost!
Like I said, you could eat mini quinoa cups for breakfast, brunch, lunch, or dinner — hot or cold. They’re even freezer-friendly. Enjoy, enjoy!
More Protein-Packed Breakfast Recipes
- Gluten Free Breakfast Bombs
- Mini Egg Bites
- High Protein Overnight Oats
- Gluten Free Breakfast Casserole
- Make-Ahead Breakfast Bowls
Equipment
Ingredients
- 2 cups cooked quinoa, ~about 3/4 cup uncooked
- 2 large eggs
- 2 egg whites
- 1 cup shredded zucchini
- 1 cup shredded sharp cheddar cheese
- 1/2 cup diced ham
- 1/4 cup loosely packed parsley, chopped
- 2 Tablespoons grated parmesan cheese
- 2 green onions, chopped
- salt and pepper
Directions
- Preheat oven to 350 degrees. Combine all ingredients in a large bowl then mix to combine. Liberally spray a mini muffin tin with nonstick spray then scoop the quinoa 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 5 minutes before removing from the muffin tin and transferring to a cooling rack to cool.
Notes
- For regular-sized muffin tins: bake for 25-30 minutes (Note: I have not tested full-sized muffins myself, although several readers have left comments saying this works!)
- 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.
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
Hi.
I think I am in love with Iowa Girl.
Regards,
Planet Earth
Made these the other day with what I had on hand, turkey bacon, added jalapenoes, but everything else was the same, delish! The BF and I LOVE them, they will definitely be going in to our meal prep rotation! Thanks so much!
These look great and I’ll be making them to enjoy some of the home grown veg from the garden. Just wondering if you know if I can get hold of software that will analyze recipes for me? I live with a recently diagnosed diabetic and want to make sure I’m not making hios condition worse with my cooking rather than better. Many thanks
I really like Livestrong.com’s recipe creator tool! http://www.livestrong.com/recipes/create/
These look fantastic! I’ve been struggling with breakfasts lately. I’m wondering, how long would these stay fresh in the fridge?
They stay good for 3-4 days in the fridge!
I’m new to DF and just getting use to the GF too. What might I use as a cheese sub? This is the one thing I am grieving most. What ever shall I do w/o cream cheese, cheddar cheese, parm?? :)
Has anyone tried them just using egg whites??
THESE ARE BEYONG AMAZING OMG CANNOT THANK YOU ENOUGH
I added a little extra cheese to mine and used tasty cheese instead, also added some self raising flower and used only 2 eggs, SERIOUSLY AMAZE <2
I made these last night. They are AMAZING! I used a regular size muffin pan (b/c I don’t have a mini) Worked just fine. Cooked for about 35-40 min.(makes 12 perfectly) I am going to make more this weekend and try different variations. Mushroom, Spinach, red bell peppers, asparagus… There are so many was to change it up! And I’m going to sub the ham for bacon. :)
These are delicious! I’m not surprised as everything I make off of this blog is! I subbed broccoli for zucchini and cooked them in regular muffin tins for about 25 min – yum! Next time I am going to try with asparagus, goat cheese and sun-dried tomatoes!
These are going to make your life so easy in about a year! I’ve been making them for my fifteen month old since she was about 9 months old. Mixing up the ingredients with whatever is in the fridge! Fantastic on the go meal! Seriously, my can’t live without recipe! Congratulations!
Just stumbled upon your blog through this pinterest pin! Glad I did because your recipes sound so delicious! I love the quinoa!!! :)
Hi – I’m blogging about breakfast this week and found your recipe while looking for healthy make ahead breakfast foods. I’m always looking for ways to use leftover quinoa and I love this idea! Can’t wait to try them!
PS congrats to you!
Thanks for sharing this yummy recipe! I added it to my list of favorite muffin tin meals (http://wondermomwannabe.com/muffin-tin-dinner-recipes/) with a link back here for the recipe and instructions.