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
free email bonus
Dinner Made EASY
5 days of simple yet flavorful recipes that take the stress out of dinnertime!
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.
Mini Ham and Cheese Quinoa Cups - Body Force FitnessBody Force Fitness 08.16.2019
[…] https://iowagirleats.com/2012/02/16/mini-ham-cheese-quinoa-cups/ […]
20 Healthy Breakfast Ideas for Busy Mornings - Artewise 08.02.2019
[…] These are savory min-quinoa breakfast quiches that are about the size of a two-bite muffin. They are light and fluffy and can be eaten cold. The version in this recipe contains ham, cheese, and eggs, which provide you with a solid base of protein that will keep you going all morning. You can also easily adapt the recipe to include vegetables such as spinach or zucchini and cheese. Other good combos would be broccoli cheddar, sun-dried tomato, and pesto, and mushroom and Swiss cheese The muffins themselves, which also contain grated parmesan cheese, green onions, and chopped parsley. From Iowa Gril Eats. […]
10 Quick Food for Busy Mornings | WebbOZ 07.30.2019
[…] 6. Mini Ham and Cheese Quinoa Cups Like a mini frittata, these muffin-size breakfast bites are full of good-for-you parts like cooked quinoa, eggs, egg whites, shredded zucchini, cheddar cheese and diced ham. […]
Yvonne 07.20.2019
There were amazing! I have to watch my sodium so I used low sodium bacon instead of ham. Great energy booster to start your day. Thank you
Kristin 07.28.2019
So glad to hear you could tweak the recipe to fit your needs, Yvonne – thanks for your feedback and recipe review!
10 Fast Breakfasts for Busy Mornings | Foods 07.11.2019
[…] 6. Mini Ham and Cheese Quinoa Cups Like a mini frittata, these muffin-size breakfast bites are stuffed with good-for-you elements like cooked quinoa, eggs, egg whites, shredded zucchini, cheddar cheese and diced ham. […]
39 Healthy Breakfasts for Busy Mornings – JennifoodblogS 06.19.2019
[…] 27. Ham and Cheese Quinoa Cups […]
Healthy Breakfast Recipes to Make Ahead of Time - Five Spot Green Living 05.26.2019
[…] Try these Quinoa Frittata Cups! […]
Healthy Packable Snacks for Travel | NewStart Nutrition 04.27.2019
[…] Mini Ham and Cheese Quinoa Cups | Iowa Girl Eats […]
CHI | Spring Dishes from CHI Staff 04.23.2019
[…] Mini Ham and Cheese Quinoa Cups – Recipe […]
Kara 03.27.2019
would these still hold together fine without the cheese? I am dairy and and gluten free.
Kristin 04.02.2019
Hi Kara! It’s possible, because of the eggs, but I haven’t tested without cheese so I can’t say for sure!
Karen Flamard 02.27.2019
I have been making these regularly for about the last 6 months. Awesome recipe!
Kristin 03.01.2019
I’m so glad to hear it, Karen! Thanks for letting me know! :)
Sherri Morin 02.15.2019
I just wondered if you knew calorie count and do these freeze well?
Kristin 02.15.2019
Hi Sherri! I don’t have the calorie count but they free very well!
Dawn Klein 11.13.2018
My daughter made these last night. Delicious! She thought they were easy to throw together, too
Kristin 11.13.2018
I’m so glad to hear it, Dawn!
39 Healthy Breakfasts for Busy Mornings – ssa international 10.30.2018
[…] 27. Ham and Cheese Quinoa Cups […]
23 Awesome Healthy Breakfast Ideas for busy Mornings - Dads Bible 10.26.2018
[…] Mini Ham and Cheese Quinoa Cups […]
Breakfast Recipes - FormWell 10.18.2018
[…] https://iowagirleats.com/2012/02/16/mini-ham-cheese-quinoa-cups/ […]
10 deliciosas y rápidas formas de cocinar huevos para el desayuno. Se te hará agua la boca – Upsocl 09.13.2018
[…] 5. Mini tortillas de huevo, vegetales y quinoa (ver receta) […]
Spinach and Cheese Quinoa Cups Recipe | Hello Nutritarian 09.06.2018
[…] I also made a ham and cheese version, you can check those out here. I based my recipe on this one by iowagirleats. I wanted to make a vegetarian option and I felt like these ended up being more moist than the […]
Ham & Cheese Quinoa Cups Recipe | Hello Nutritarian 09.06.2018
[…] version of these quinoa cups (recipes inspired by iowagirleats) would be prefect to serve for an Easter brunch or as a quick but hearty party […]
39 gesundes Frühstück für geschäftige Vormittage - Gesundes Leben 08.20.2018
[…] 27. Schinken und Käse Quinoa Cups […]