Mini Ham and Cheese Quinoa Cups

Mini Ham and Cheese Quinoa Cups

Hope everyone enjoyed last week’s recipe. This week we are taking a look at breakfast, with a great recipe for mini ham and cheese quinoa cups.  This recipe comes from Kristin at see the link below.

Mini Ham and Cheese Quinoa Cups

We are often told that breakfast is the most important meal of the day. However, many of us do not take the time to eat it. We are too rushed in the morning to bother and that usually ruins our eating plan for the whole day. We soon realize we are in fact hungry, so we grab whatever we can find no matter the nutritional value.

These mini ham and cheese quinoa cups are basically little 2-bite frittatas made with eggs, egg whites, shredded zucchini, cheddar cheese and diced ham. These bite-sized breakfast treats have 3 grams of protein each and are only about 50 calories. They are also versatile, this recipe calls for zucchini, cheddar and ham, but you can change it up, to fit your personal taste. Maybe, broccoli, mushrooms and sausage. The combinations are limited only by what’s in your fridge and pantry.

This recipe makes about 28 mini cups. These are great to make ahead of time and can be frozen until you are ready to eat them. From frozen, just microwave for 20-40 seconds depending on the number you are reheating. Here is what you will need to prepare your mini ham and cheese quinoa cups.


2 cups cooked quinoa

(about ¾ cup uncooked)

2 whole eggs

2 egg whites

1 cup shredded zucchini

1 cup shredded cheddar cheese

½ cup diced ham

¼ cup chopped parsley

2 tablespoons grated parmesan cheese

2 green onions chopped

Salt and Pepper


To Prepare Your Mini Ham and Cheese Quinoa Cups

1) Preheat oven to 350 degrees.

2) Combine all ingredients in a large bowl and mix.

3) Liberally spray a mini muffin tin with non-stick spray.

4) Spoon mixture to the top of each cup.

5) Bake for 15-20 minutes, or until the edges of the cups are golden brown.

6) Let cool for at least 5 minutes before removing from the muffin tin.

To Freeze:

Place baked cups on a baking sheet then freeze until solid. Transfer to a zip-lock back or airtight container. Microwave 20-40 seconds to reheat.


Regular sized muffin tins:

Bake for 25-30 minutes.


For more healthy recipes like this check out our other blog posts at:

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Recipes in this week’s blog came from Finding Silver Linings;