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
3.91 from 33 votes

Zucchini, Ham, and Quinoa Cups

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

Course Breakfast
Prep Time 24 mins
Cook Time 15 mins
Total Time 39 mins
Servings 8 servings, 2 each
Calories 155 kcal
Author BODi


  • 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 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*
Fat 8g12%
Saturated Fat 4g25%
Cholesterol 67mg22%
Sodium 274mg12%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 1g1%
Protein 10g20%
* Percent Daily Values are based on a 2000 calorie diet.

Love this recipe? You can get more delicious recipes like this, meal preps, and more with the 2B Mindset and Portion Fix nutrition programs on BODi.

Container Equivalents
½ Green
½ Red
½ Yellow
½ Blue

2B Mindset Plate It!
Add additional protein and an FFC to make a complete breakfast.

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Photo by Kirsten Morningstar