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
free email bonus
Dinner Made EASY
5 days of simple yet flavorful recipes that take the stress out of dinnertime!
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.
34 Healthy Breakfasts for Busy Mornings - California Ag Today 01.05.2015
[…] a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or […]
12 Healthy Breakfast Recipes You Should Try 01.04.2015
[…] Instructions here. […]
Maureen 12.12.2014
Loved these and so did my husband and daughter! They were also a big hit at work. Glad I found you on Pinterest. Thanks!
Ashley @ Big Flavors from a Tiny Kitchen 12.03.2014
These look awesome! My husband loves quiche, and I love finding new breakfast options. Yum!
Kanmani 11.25.2014
Wow Yummy!
Spinach and Cheddar Quinoa Cups 11.06.2014
[…] This recipe idea ignited after reading Iowa Girl Eat’s mini ham and cheese quinoa cups. […]
34 Healthy Breakfasts for Busy Mornings | Beauty - Fitness - Health ReBlog 11.04.2014
[…] Breakfast Quinoa Bites Here’s a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or […]
Regina 11.02.2014
Hello.
That’s sound delicious, healthy, and easy to make. The way I like to cook. Thanks for sharing :)
Fardusa 10.29.2014
I made this today and it was delicious! They got stuck on the bottom of the pan. what should I do in order for them pop out more easily!
Kristin 10.30.2014
So glad you liked them! Just spray the tins really well with nonstick spray next time and they should pop right out!
Marcie 10.18.2014
Hi, is the parsley you use English Parsley or Italian Parsley or Chinese Parlsey (coriander)?
Grenonions are the one also called Spring onions ?
many thanks!
luxury safari kenya lodges 10.03.2014
Greetings! This is my first comment here so I
just wanted to give a quick shout out and tell you I genuinely enjoy reading
your articles. Can you suggest any other blogs/websites/forums that cover the same
topics? Manyy thanks!
34 Healthy Breakfasts for Busy Mornings 09.26.2014
[…] Breakfast Quinoa Bites Here’s a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or […]
JEANNE 09.20.2014
could someone please tell me what is quinoa? please and where do i find this? thank you so much…
mortgage 09.19.2014
Thankfulness to my father who stated to me on the topic of this blog,
this web site is in fact amazing.
Healthy Breakfasts on the Run | Kamuka 09.14.2014
[…] Breakfast Quinoa Bites Here’s a new way to enjoy quinoa — make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or […]
Tricia B 08.24.2014
I am excited to try this out for my toddler. We are vegetarians so I would need to eliminate the ham. What do you suggest I replace it with? I was thinking tofu but it might get mushy. Another alternative is chick peas. What are your thoughts? Thanks!
Kristin 09.02.2014
I think extra firm tofu could work!
Janelle 08.19.2014
This is the best recipe I’ve tried in a long time. I’ve made them twice now and each with a little variation of the other………delicious!
Seasonal Sunday: Back to School Lunches » Zest it Up 08.18.2014
[…] am loving these ham and quinoa cups via Iowa Girl Eats….gloriously high in protein and flavor. Besides, they are too […]
Janet 08.17.2014
Very good but a little dry. Next time I’ll increase the zucchini cheese and herbs. I used chives from my garden instead of scallions. It’s a keeper though. Tastes healthy
Fun Finds Friday {11} - Where Magic Lives... 08.15.2014
[…] this fun, healthy snack after a long day at school, work, or random Thursday. Or maybe this savory snack is more appealing to […]