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 did 6 egg whites instead of 2 egg whites and 2 eggs. I made 16 muffins and had to cook it for 35 mins, but they were delicious!
OMG these were absolutely delicious. I used couscous instead of quinoa came out perfect. Made in regular muffin pan. 25 min
So glad to hear it, Malissa! Thank you so much for your feedback and recipe rating!
What are the nutrition facts for this recipe? Thanks
I found this, and you, through someone else’s “Pin”. Just made them tonight and love them. karton bardak.Thanks.
In a word “dee-licous!”?
Thank you for this recipe- I have made several versions of these for years and they are always a hit. My favorite is zucchini mushroom onion and cheese, but many varieties are great. We are blessed to have my mom live independently at 98 years f age, and I take her a months supply of frozen quinoa cups for her breakfast- she loves them as have many of my clients for whom I share them s a treat.
I am so thrilled to hear that, Wendy! Thank you so much for sharing, and for your recipe rating!
Would you be able to provide any recommendations for shipping these to family one state away? I feel like I need to be more cautious because of the ham and cheese. Would you freeze them first? Use 2 day shipping? The internet is all over the place with non-specific advice. Any thoughts would be appreciated.
One of my favorite breakfast recipes. I feel comfortable enough with the recipe to do different flavors such as sausage, mushroom and sage, broccoli cheddar, etc.
Love these! So great for meal prep too!!
So true – they freeze so well! Thank you so much for your feedback and recipe rating, Ann!
Wow these were so good! Ive been looking for quick breakfast ideas that don’t leave me hungry mid morning and these seem like a good ‘stay with your breakfast. I made them vegetarian without the ham, still very tasty. The quinoa and egg cheese and scallion flavors combined very nicely. I did have some trouble getting them out of my metal non stick mini muffin pans, even with cooking spray. I think it was where the bits of cheese adhered to the pan. I waited for it to cool a little more and ran a plastic knife or spoon around the edges to get them out. They released very easily from silicone muffin pans though. I put some in the freezer but have not tried them defrosted yet. This recipe is definitely a keeper!
Has anyone made this in an 8×8 pan?
These are super yummy! Made them in a regular sized muffin tin and baked for 25 minutes at 350 degrees– worked perfectly. I swapped diced ham for cut up turkey deli meat that I had leftover (plus it’s a little healthier & super easy). I also added some chopped mushrooms and it was a great addition. Going to pack two per sandwich baggy and bring to the office to throw in the toaster oven for a quick lunch :)
These quinoa cups sound amazing. I normally don’t like these type of things because of the strange egg consistency but I think the quinoa will help with that and they look so healthy. I can’t wait to try them. Pinning to make soon!