Zucchini, Ham, and Cheese Quinoa Cups
Zucchini, Ham, and Cheese Quinoa Cups

When we first had the idea to make quinoa breakfast cups, we thought they’d taste really good — but we were wrong.

Quinoa breakfast cups taste amazing!

This grab-and-go, savory breakfast has just the right amount of ham and sharp cheddar cheese to be packed with flavor but stay low in calories. They are fantastic for meal prep and they reheat well in a microwave or toaster oven.

Pro tip: For meatier chunks of ham, ask your grocer to cut a single thick slice of deli ham that you can cut into cubes. Any good quality sliced ham or Canadian bacon will work.

Zucchini and Ham Cups
5 from 1 vote

Zucchini, Ham, and Quinoa Cups

For this egg cups, we combined cheese, ham, and quinoa for a meal that will help keep you going until lunch!

Course Breakfast
Cuisine American
Keyword zucchini cheese cups
Prep Time 24 minutes
Cook Time 15 minutes
Total Time 39 minutes
Servings 8 servings, 2 each
Calories 155 kcal
Author Kirsten Morningstar


  • Nonstick cooking spray
  • 2 cups cooked quinoa
  • 2 large eggs lightly beaten
  • 2 large egg whites (1/4 cup)
  • 1 cup shredded zucchini about 1 medium
  • 1 cup shredded sharp cheddar cheese
  • 2 Tbsp. grated Parmesan cheese
  • ½ cup diced lean ham
  • ¼ cup finely chopped fresh parsley
  • 2 medium green onions chopped
  • sea salt (or Himalayan salt) and ground black pepper to taste; optional


  1. Heat oven to 375° F.

  2. Lightly coat two regular twelve-cup muffin tins with spray. Set aside.

  3. Combine quinoa, eggs, egg whites, zucchini, cheddar cheese, Parmesan cheese, ham, parsley, and green onions in a large bowl; mix well. Season with salt and pepper, if desired.

  4. Evenly pour quinoa mixture into muffin cups.

  5. Bake for 12 to 15 minutes, or until a toothpick inserted into the center of cups comes out clean. 

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Zucchini, Ham, and Quinoa Cups
Amount Per Serving (2 egg cups)
Calories 155 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 4g 20%
Cholesterol 67mg 22%
Sodium 274mg 11%
Total Carbohydrates 11g 4%
Dietary Fiber 2g 8%
Sugars 1g
Protein 10g 20%
* Percent Daily Values are based on a 2000 calorie diet.

Photo by Kirsten Morningstar