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.
I made these today but used organic red quinoa, they are so nice and so easy. I did use the bigger muffin tin and got 12 out of it and they worked fine. Yum. Thanks
These were amazing. I kept enough out for a couple days, and froze the rest in individual portions. In the morning I just popped them in the toaster oven and voila- instant breakfast! I also just experimented with a chicken taco version (replaced ham with chicken and added taco seasoning and salsa, and left out the parmesan, parsley, and scallions)- they turned out so good. I’m going to have fun playing around with the recipe.
I think all egg whites would work just fine! Also, these would be good with any veggies that you’re able to eat – it’s a pretty flexible recipe!
I’m wondering how these would turn out using just egg whites. Any ideas for combinations that also don’t involve cheese, broccoli, processed meats, onions, or garlic? I’m on a very restrictive post-gallbladder surgery diet and am stumped.
These turned out wonderfully! I’ve been looking for quick grab-n-go breakfasts for work days and these are perfect.
I just made these and they are seriously the best.thing.ever!!! I’m always looking for portable high protein snacks and they’re perfect.
I bet there are a million delicious variations, too. Spinach & feta…broccoli & cheese. Mmmmm…..
I just put these in the oven!! I’m worried they won’t turn out good. They seemed a little bit watery seemingly due to the egg, and I’m not sure if that’s normal or not. i guess we shall see!
These look great! 2 questions…1) can you freeze this? could you provide freezing and reheat instructions? and 2) can you make these in a regular size muffin pan if you don’t have a mini one?
Yep, you can definitely freeze these! Just freeze on a baking sheet then pop in a freezer bag. Microwave for 20-40 seconds (depending on how many you’re reheating.) Also I haven’t tried but several commenterts have mentioned making these in a regular muffin tin. 25-30 minutes seems to be the best time!
I made these last night for today and everyone loves them. I forgot to pick up ham at the store and I did not have the “mini” size cup cake tin. With that in mind I was able to fill the normal size cup cake tin with the recipe and it took about 24 minutes to cook. Very good :) Thanks for the recipe.
Delish! I changed a couple things, though: I only cooked 1/2c of quinoa, substituted 5 cheese italian blend for parmesan, substituted chives for parsley, used regular onions instead of green, substituted carrots for zucchini, and used 3 whole eggs instead of 2 whole and 2 whites. Very good!
Love the look of these, thanks for some great ideas
After messing up this recipe (oops, didn’t simmer my quinoa, oh well!), I have a much higher expectation of quick & healthy breakfasts! And quinoa dishes for that matter… Thanks from a quinoa newbie!
These are SO good! I made them in a regular muffin tin and it only made 12…next time I will have to double the recipe since husband and I ate all 12 shortly after they came out of the oven! I did broccoli instead of zucchini [somehow it didn’t make it home from the grocery store?!] and they were fantastic! I have mushrooms and swiss cheese in my fridge, so another batch will be made this week with those ingredients.