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
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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.
Emma 05.09.2016
Do you know how many would be made in a regular muffin tin? 12? Thanks!
ivana 05.03.2016
This was delicious, I will definitely make them again!
Susan 04.10.2016
Hi! How long do these keep?
Kristin 04.10.2016
They will keep 3-4 days in the fridge.
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Camille 03.03.2016
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!
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[…] Mini Ham and Cheese Quinoa Cups. Mini Ham and Cheese Quinoa Cups are poppable, gluten-free, and packed with protein. The perfect breakfast or snack! 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, but then I remembered that quiche have 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. […]
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deb 02.21.2016
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…..
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Colette 02.07.2016
I pinned this recipe a while ago. I just wanted you to know how fantastic it is! It is by far one of my all time favorite finds! Thank you for sharing.
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ashley 01.25.2016
do you think it would be ok I replaced the shredded zucchini with another 1 cup shredded carrot?
Kristin 01.29.2016
I think that would be ok! I’d just make sure it’s very finely shredded so it’s not still crunchy in the final cups.
Lisa gilder 01.24.2016
Can these be adapted for a regular-sized muffin tin? I got rid of my mini-muffin tins because they were so hard to get anything out of, and hard to clean.
Kristin 01.25.2016
Hi Lisa! I haven’t tried but readers have before and said they turned out great!