Mini Ham and Cheese Quinoa Cups Recipe


  • 2 cups cooked quinoa (from about 3/4 cup uncooked)
  • 2 large eggs
  • 2 egg whites (for extra protein and lightness)
  • 1 cup shredded zucchini (squeeze out excess moisture)
  • 1 cup shredded sharp cheddar cheese (or your favorite cheese)
  • 1/2 cup diced ham
  • 1/4 cup finely chopped fresh parsley (or substitute with your favorite herb)
  • 2 tablespoons grated Parmesan cheese
  • 2 green onions, thinly sliced
  • Salt and freshly ground black pepper to taste


  • Preheat Oven: Preheat your oven to 350 degrees F (175 degrees C). Grease a mini muffin tin liberally with non-stick cooking spray.
  • Mix Ingredients: In a large bowl, combine the cooked quinoa, eggs, egg whites, shredded zucchini, cheddar cheese, ham, parsley, Parmesan cheese, green onions, salt, and pepper. Mix thoroughly until all ingredients are evenly distributed.
  • Fill Muffin Tin: Scoop the mixture into the prepared mini muffin cups, filling them almost to the top.
  • Bake: Bake in the preheated oven for 15-20 minutes, or until the edges are golden brown and the centers are set.
  • Cool and Serve: Let the cups cool in the muffin tin for at least 5-10 minutes before removing. This helps them solidify and makes removal easier. Serve warm or at room temperature.


  • Squeeze the zucchini: To avoid your cups getting soggy, gently squeeze excess liquid out of the shredded zucchini before adding it to the mixture.
  • Experiment with flavors: Get creative with your cheeses – try a mix of cheddar and mozzarella, or add a touch of spice with some pepper jack. Feel free to include other finely chopped vegetables as well.
  • Make-ahead: These quinoa cups are perfect for meal prep. Bake, cool, and store in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave or oven.
  • Freezing: Prepare the cups, cool completely and freeze on a baking sheet until solid. Then, transfer to a freezer-safe container or bag for up to 3 months. Reheat directly from frozen, adding a couple of minutes to heating time.

Enjoy your delicious, protein-packed, and versatile Mini Ham and Cheese Quinoa Cups!


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