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.
These are really good. Used broccoli cause that’s what I had. I used a regular muffin tin & baked for 27 minutes. Came out perfect. This is a recipe that you could really play around with.
For sure, Char! Here’s a link to my other variations! https://iowagirleats.com/recipes/?keyword=quinoa+cups
Reading this, makes me hungry, so Thanks for the idea and Im going to kitchen. Will try to make these wonderful ham and cheese quinoa cups. Thanks for the idea.
I made these last night and I used a regular sized 12 muffin pan. They are delicious!
I just made these as a trial for when I’m hosting book club next week. Very tasty!
Good! Couldn’t wait for them to cool much, very good warm. My mini muffin pan has 24 cups, the mixture filled it nicely. One question: what can I use the 2 egg yolks for?
Just made these. They are awesome. My family loved them too including my son who never eats vegetables. Although I only mentioned egg, cheese and ham as ingredients and left out quinoa and zucchini. Score a big win for mom. Thought I’d have to freeze some but not the case!!! Thanks for sharing recipe!
I love these! I’ve adopted them in my meal prep on the weekends. They make awesome easy to-go breakfasts for the hubby and I. We’re vegetarian so I switch up the ingredients every week. I’ve done pesto and tomato, spinach and tomato, kale and cauliflower…I’ve also swapped the zucchini for carrot. I add lots of herbs, usually swap the cheese for hippy dust and add cayenne (metabolism boost!) But these suckers are so versatile! I love love love this recipe! Thank you for sharing! :)
My god those are delicious! I used broccoli and dried onion flakes instead of zuchini and green onions and they are soo good!
Unlike you, I am not a breakfast person at all, i’m never hungry when i get up so i just skip it, but these are so good and easy!
Thank you!
Do you know how many would be made in a regular muffin tin? 12? Thanks!
This was delicious, I will definitely make them again!
Hi! How long do these keep?
They will keep 3-4 days in the fridge.
We absolutely love these quinoa cups! My 16 mo loves them too. Thanks for a great breakfast recipe that includes protein and a healthier carb!
I really like your site. It looks nice and is very useful with the options at top and right. Your mini quinoa cups are a link in a healthy eating program at my work in Café Well. I am pleased to see the gluten free and sugar free promotion. Thank you. Gonna go make the frittatas now…..