Mini Ham and Cheese Quinoa Cups


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!

This easy, gluten-free recipe takes no time at all. Simply combine some ingredients in a bowl.


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!




  • 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


  1. 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.
  2. 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.
  3. 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!)