Ham and Cheese Quinoa Cups

Categories: eggs, protein, whole grains, ham, gluten-free 

Tags: meal prep, whole grains, vegetables, gluten-free 

Course:  breakfast, snack 

Prep Time: 15 minutes 

Total Time: 45 minutes 

Total Servings: 6

Ingredients

  • 2 cups cooked quinoa (about 3/4 cup uncooked)
  • 2 eggs
  • ⅓ cup egg whites (2 egg whites) 
  • 1 bag of frozen, riced cauliflower (or 2 cups shredded zucchini squash)
  • 1 cup shredded sharp cheddar cheese
  • 1/2 cup diced ham
  • 1/4 cup loosely packed parsley, chopped
  • 2 green onions, chopped
  • salt & pepper

Instructions

  • Preheat the oven to 350 degrees. 
  • Combine all ingredients in a large bowl and mix to combine. 
  • Liberally spray a  muffin tin with non-stick spray and spoon the mixture to the top of each cup. 
  • Bake for 25-30 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.
  • 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.
  • For mini muffin tins: Bake for 15-20 minutes 

Nutrition: makes 14 regular-sized muffins, per muffin 82 calories, 3 g fat, 6 g net carb, 6 g protein 

Inspiration or attribution if applicable: * adapted from Iowagirleats.com

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