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.
en ucuz smm paneli 06.26.2021
thank you so much <3
Nicki 06.05.2021
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!!
Kristin 06.07.2021
YUM!! So glad you loved the base recipe you can add a tasty spin to!
Leslie 02.16.2021
So easy and so good! Great way to get in some veggies and healthy protein. Also great for baby led weaning!
Kristin 02.17.2021
Yes!! So glad they were a hit for you, Leslie!
JM21 02.15.2021
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!
Malissa 11.01.2020
OMG these were absolutely delicious. I used couscous instead of quinoa came out perfect. Made in regular muffin pan. 25 min
Kristin 11.01.2020
So glad to hear it, Malissa! Thank you so much for your feedback and recipe rating!
Susan Jordan 08.31.2020
What are the nutrition facts for this recipe? Thanks
karton bardak 07.11.2020
I found this, and you, through someone else’s “Pin”. Just made them tonight and love them. karton bardak.Thanks.
Brenda Aldridge 06.21.2020
In a word “dee-licous!”?
Wendy 05.03.2020
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.
Kristin 05.05.2020
I am so thrilled to hear that, Wendy! Thank you so much for sharing, and for your recipe rating!
Karen Gregory 04.12.2020
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.
Melissa 02.08.2020
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.
Ann 02.06.2020
Love these! So great for meal prep too!!
Kristin 02.06.2020
So true – they freeze so well! Thank you so much for your feedback and recipe rating, Ann!
Marian 11.21.2019
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!
Amy Koehler 11.19.2019
Has anyone made this in an 8×8 pan?
10 Schnellimbiss für arbeitsreiche Morgen – Gesunde Rezepte 11.12.2019
[…] Mini Schinken und Käse Quinoa CupsWie eine Mini-Frittata sind diese muffingroßen Frühstückshäppchen voller Schön für dich Teile […]
Nadia 10.13.2019
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 :)
Scarlet 10.07.2019
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!
10 Fast Meals for Busy Mornings | Amojunn 09.21.2019
[…] 6. Mini Ham and Cheese Quinoa Cups Like a mini frittata, these muffin-size breakfast bites are filled with good-for-you elements like cooked quinoa, eggs, egg whites, shredded zucchini, cheddar cheese and diced ham. […]
10 Fast Meals for Busy Mornings | DIY Ort 09.08.2019
[…] 6. Mini Ham and Cheese Quinoa Cups Like a mini frittata, these muffin-size breakfast bites are filled with good-for-you components like cooked quinoa, eggs, egg whites, shredded zucchini, cheddar cheese and diced ham. […]
27 Healthy and Fast Breakfast Recipes for Busy Mornings – Painting your life! 09.07.2019
[…] 11. Ham and Cheese Quinoa Cups […]