Mini BLT Quinoa Cups Recipe

Yields: 12 mini cups
Prep time: 20 minutes
Cook Time: 15-20 minutes


Quinoa Base

  • 3/4 cup dry quinoa
  • 1 1/2 cups chicken broth (or water)

BLT Filling

  • 1/2 cup cooked and crumbled bacon (about 4-6 slices)
  • 1/2 cup chopped tomatoes
  • 1/4 cup shredded lettuce
  • 1 green onion, chopped

Binders & Flavor

  • 2 large eggs
  • 3 egg whites
  • 1 cup shredded cheddar cheese
  • 2 tablespoons grated parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


  • Pinch of red pepper flakes for a little heat


  • Fine mesh strainer
  • Medium saucepan
  • Large bowl
  • Mini muffin tin
  • Cooking spray


1. Preparing the Quinoa

  • Rinse: Rinse the quinoa thoroughly in a fine-mesh strainer under cold water until the water runs clear. This removes quinoa’s natural coating, which can be slightly bitter.
  • Cook: In a medium saucepan, combine quinoa and chicken broth (or water). Bring to a boil, then reduce heat to a simmer. Cover and cook for 15 minutes or until all the liquid is absorbed.
  • Cool: Remove the quinoa from the heat and let it cool slightly.

2. Making the BLT Filling

  • Prep Veggies: While the quinoa cooks, chop the tomatoes, green onion, and shred the lettuce.
  • Cook Bacon: Cook the bacon until crispy. Crumble it into smaller pieces.

3. Assembling the Cups

  • Preheat Oven: Preheat oven to 350 degrees F (175 degrees C).
  • Mix Ingredients: In a large bowl, whisk together eggs and egg whites. Add cooled quinoa, bacon, tomatoes, lettuce, green onion, cheeses, salt, and pepper. Mix until well combined.
  • Grease Muffin Tin: Generously spray a mini muffin tin with cooking spray.
  • Fill Cups: Spoon the mixture evenly into the muffin cups, filling them almost to the top.
  • Bake: Bake for 15-20 minutes, or until golden brown and set.
  • Cool: Let the cups cool in the muffin tin for about 5 minutes before carefully removing.

4. Serving and Storage

  • Serve warm or at room temperature.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheat gently in the microwave or oven before serving.

Tips and Variations

Dairy-free: Use your favorite vegan shredded cheese alternative.

Extra veggies: Add finely chopped spinach, bell peppers, or mushrooms.

Make-ahead: Prepare the cups through step 4, cover the muffin tin tightly, and refrigerate overnight. Bake in the morning.

Freezing: After baking, cool the cups completely, arrange them in a single layer on a baking sheet, and freeze until solid. Transfer to a freezer bag for longer storage (up to 3 months). Reheat straight from frozen.


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