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!
Plus, they’re 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 zillion different combos that would be equally as delish:
- Broccoli Cheddar
- Sun Dried Tomato & Pesto
- Mushroom & Swiss
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 Mini Quinoa Cups You’ll Love
- Mini Pizza Quinoa Bites
- Mini Mushroom & Swiss Quinoa Cups
- Mini BLT Quinoa Cups
- Mini Egg Bites
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Mini Ham and Cheese Quinoa Cups
Description
Mini Ham and Cheese Quinoa Cups are the perfect, poppable, gluten-free breakfast or snack recipe. Easy, delicious and loved by kids and adults alike!
Ingredients
- 2 cups cooked quinoa (about 3/4 cup uncooked)
- 2 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 shredded or grated parmesan cheese
- 2 green onions, chopped
- salt & pepper
Directions
- 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.
- 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.
- 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!)
Notes
Adapted from So Very Blessed
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Ham, Cheese and Quinoa Frittata Muffins | Lake Lure Cottage Kitchen 03.18.2014
[…] egg and cheese concoctions, I am delighted.  I found this quinoa muffin recipe on Pinterest from Iowa Girl Eats. Kristin actually made her muffins in mini muffin cups and figured the calorie count to be 48 […]
Ali Dymond 03.15.2014
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
Stephanie 03.09.2014
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.
Kristin 03.01.2014
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!
Healthy Veggie Quinoa Frittatas | FOODANDSWINE 02.28.2014
[…] Girl Eats, introduced me to the idea of adding quinoa to my normal veggie frittata cups. (I saw her Mini Ham and Cheese Quinoa Cups recipe post and learned this.) Genius! I’ve made a million varieties of this recipe in […]
JillB 02.24.2014
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.
Stephanie 02.24.2014
These turned out wonderfully! I’ve been looking for quick grab-n-go breakfasts for work days and these are perfect.
Megan 02.23.2014
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…..
Ana Lugosi 02.19.2014
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!
Stephanie 02.15.2014
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?
Kristin 02.17.2014
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!
Mini Pizza Quinoa Bites | Iowa Girl Eats 02.14.2014
[…] Pizza Quinoa Bites are a riff on a couple of my favorite quinoa cups recipes, Mini Ham and Cheese Quinoa Cups and Mini BLT Quinoa Cups. As delicious as those are, though, I think the pizza version is my […]
Pinterest Recipe Round Up - Cold Cuts | Eat Teach Laugh Craft 02.13.2014
[…] bite size delights are a multi purpose menu item. Quinoa is healthy grain that is versatile in it’s cooking […]
Wes 01.31.2014
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.
Jocelyn 01.27.2014
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!
Make + Listen » Danielle Ayers Jones 01.23.2014
[…] also made these mini ham and cheese quinoa cups for breakfast and snacks. Only one of my kids would eat them, sadly. However I enjoyed them and […]
I am NOT a Morning Person | Tale of Two Teachers 01.03.2014
[…] used this recipe as my base and then made two different flavours for these breakfast cups. I think that 2 of these […]
Real Recipe: Cheesy Kale and Ham Quinoa Cups - Eat Clean with Kate 12.31.2013
[…] Adapted from iowagireats.com […]
How to Host a Perfect Christmas Brunch | Good Life Eats 12.22.2013
[…] Mini Ham and Cheese Quinoa Cups| Iowa Girl Eats […]
Sam 12.15.2013
Love the look of these, thanks for some great ideas
Budziak 12.12.2013
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!