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.
Could the mini Ham and Cheese cups be baked in a regular muffin tin, just longer?
Yes, that’s fine! :)
Can you tell me the fiber content of these mini muffins.ham an zucchini Quinoa muffins.
These are so delicious! My three small kids devour these and I think I’ll make a double batch to freeze next time. I use a silicon mini muffin pan which works well.
I’m so glad they’re a hit with your kids, Stephanie! Thank you so much for your feedback and recipe rating!
These things stick like crazy, even with heavy pan spray
Hi Dale! You might want to try a silicone muffin pan if you have issues with sticking!
These Mini Ham and Cheese Quinoa Cups seems super delicious , Will love to try these . My kids gonna love this one . Thanks for sharing this one .
They are definitely kid-approved – I hope they’re a hit!
These look perfect for a holiday brunch. What are the instructions for thawing, reheating if frozen? Thanks for all of your delicious recipes.
Stellar!! thank you
Do you need to remove any of the moisture from the zucchini before mixing?
I made these delicious mini quiches/frittatas about 2 years ago. They are quick to make and mine take about 17 mins to cook. They are my go-to for breakfast. I will make these for-ev-a!
Thanks so much.
I’m so glad this recipe has stood the test of time for you, Suzanne! I really appreciate you taking the time to leave a note and recipe rating!
OMG! These are amazing! I cooked them as full size muffins and 25min was perfect for me. I love this recipe, thank you so much for sharing it!
Fab!! So glad this was a hit for you, Amber! Thanks for the tip on the full size cup, too!
thank you so much <3
I did the pizza version of this adding pepperoni instead of ham, a handful of olives and tomatoes, instead of zucchini and 2 x tablespoons of homemade spicy tomato and basil sauce… oh my – HEAVEN!!
YUM!! So glad you loved the base recipe you can add a tasty spin to!
So easy and so good! Great way to get in some veggies and healthy protein. Also great for baby led weaning!
Yes!! So glad they were a hit for you, Leslie!