Mini Ham and Cheese Quinoa Cups
Try this Mini Ham and Cheese Quinoa Cups recipe, or contribute your own.
Try this Mini Ham and Cheese Quinoa Cups recipe, or contribute your own.
- Carbohydrate 0.728491402113074 g
- Cholesterol 7.25466017478937 mg
- Fat 1.8698736808546 g
- Fiber 0.0756750331857942 g
- Protein 2.59797980650976 g
- Saturated Fat 1.08209034762938 g
- Serving Size 1 1 Serving (25g)
- Sodium 100.344698270375 mg
- Sugar 0.65281636892728 g
- Trans Fat 0.105902092894699 g
- Calories 30 calories
Step-by-step
- 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.
- 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 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!)
Attempting to double this recipe without adjusting the binder often results in crumbly portions that fail to hold their shape once removed from the pan. Quinoa lacks the gluten structure found in traditional flour-based batters, meaning whole eggs and egg whites must work efficiently to bridge the gap between the grain, the shredded zucchini, and the sharp cheddar cheese. When multiplying the ingredients beyond the standard yield of twenty-eight mini cups, whisk the liquid components thoroughly beforehand to distribute the proteins evenly throughout the dense mixture. Incorporating extra grated parmesan cheese provides additional casein proteins that melt and solidify during baking, creating a natural adhesive network that keeps each individual cup intact.
Scaling down requires a different physical approach, particularly when dividing quantities like two whole eggs for a smaller batch. Beating a single egg in a small bowl and weighing half on a digital scale prevents the moisture imbalance that occurs when guessing fractional amounts of albumen and yolk. Excess liquid turns the shredded zucchini soggy, releasing water as it heats and preventing the edges from developing that crucial golden-brown crust at three hundred fifty degrees Fahrenheit. Squeezing the grated zucchini firmly in a clean kitchen towel before mixing removes surplus moisture without altering the fundamental flavor profile of the parsley and green onions.
Baking these in a mini muffin tin demands generous application of non-stick spray, as the combination of melting cheese and ham creates sticky sugars that adhere aggressively to bare metal. Spooning the mixture directly to the top of each cavity compensates for the minimal rise expected from a grain-and-egg base, ensuring substantial portions after the moisture evaporates in the oven. Letting the baked bites rest in the tin for five minutes allows the internal starches to set fully, preventing structural collapse when transferred to a cooling rack. Freezing them initially on a baking sheet until solid prevents the individual pieces from fusing into a single block inside the storage bag.
Pairing these protein-rich savory bites with a crisp, highly acidic green salad balances the rich fats coming from the cheddar and diced ham. Dress leafy greens with a sharp vinaigrette containing high acid content to cut through the density of the quinoa and cheese without overwhelming the delicate herbal notes of fresh parsley. This acidic contrast cleanses the palate between bites, making the small portions feel complete while utilizing fresh produce available during peak growing seasons.
