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.
My daughter is allergic to egg yokes. Can I use just egg whites?
I’m sure that’d be just fine!
this mini ham chese so tasty. i will make this for my son. Thanks kristin you give comprehensive instructions and beautiful pics also
Love this recipe! I pop them on the freezer for a quick and easy breakfast on the way out the door. Thanks for sharing
This cup’s looks amazing, amazing recipe. thank you for sharing wi us.
what could I used instead of the quinoa?
Kristin, I love Pinterest. I search & search & find recipies for diff people w diff problems in eating. Today you have contributed the ” cutiest” breakfast ever to share w our friends!! An easy do w many combinations ! Thank so much.
I made these back in August 2016 and I really like them. Today I am making them again but they are full size. Well they weren’t quite done. I read all the comments and see that someone make full size but cooked them 25min instead of the required 15mins. I will let you know how they turn out.
Love, love, love these. I made them in regular muffin tins and have had rave reviews when served. Thanks so much for this great recipe.
I made the ham and cheese quinoa cups today and HOLY SMOKES!! They are SO GOOD!! My house smells delicious and I have to stop myself from eating more than 2!! And I don’t even like eggs!!!
I made your mini ham & cheese quinoa cups for my husbands & my dinner tonight with a salad. They were amazing! We both enjoyed them & I will be making these again. Thanks so much for sharing ?
Would it be possible to substitute brown rice for the quinoa?
Hi,
I am a vegetarian, what can I use instead of eggs?
Thanks,
Prachi
You forgot the flour in the ingredient list.