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.
LOVE this idea!! Can’t wait to make me some quinoa cups too. :D
OMG, so lovely :)
Looks good, but please don’t squeal.
I just made Quinoa last night and we love it. Your Quinoa cups look so tasty. Your photos are beautiful. Now I am hungry. :)
What a great recipe…making tonight for my 16 month old daughter!
I, too, love quinoa and just tried these tonight and I love them. So many ways for variations too. I used broccoli since I didn’t have the zucchini. I’m not a huge parsley person so used tarragon (NOT 1/4 cup!) and other spices. Used three whole eggs also. These should freeze well; I have frozen other egg “muffins” before and they’re good. These will be good breakfast to go meals when I’m out the door too early to make it. Thanks!!
I just put my third batch in the oven! I SOOOOOOOOOO recommend this recioe! Thanks again!
I just discovered these on pinterest and made them last night for dinner. They were SOOO good and healthy! I used a little less cheese since I am following Weight Watchers, but they were still so good! Thanks for the great recipe! :)
OMG, i love quinoa and am always trying to devise ways to bring my hubby to eat it :-). this is genius!
My friend and I made these for lunch yesterday and LOVED them. I dont eat ham so I made it with chicken sausage instead, it was amazing and definitely an easy thing to re-heat for on the go
these were fabulous! thank you!
I made these tonight. I’m a vegetarian so I went with broccoli, yellow bell peppers and red onion. Threw in some fresh rosemary from the garden and my mouth was watering while they were baking! Topped with salsa as well! What a great idea and so easy to modify to what was in the house (and what I eat!
Do these require 2 whole eggs plus an additional 2 egg whites?
You got it!
We’re just starting to experiment with using just egg whites do to my husbands higher chlosteral.. Could I do just egg whites??? Or is a yolk needed? If so you think 3egg whites or 4??? Thank you!
Hmmm, I’m not sure – I’ve never tried it! If you give it a go, let me know what you think!
How did they end up coming out with just the egg whites? High cholesterol runs in my family and I want to make these but with just egg whites if possible. Thanks!
Cholesterol is not the villain it has been made out to be. Read Dr. Stephen Sinatra’s book “The Great Cholesterol Myth.” He’s a cardiologist with many years of experience & knows what he’s talking about.