Ingredients:
- 2 cups cooked quinoa (from about 3/4 cup uncooked)
- 2 large eggs
- 2 egg whites (for extra protein and lightness)
- 1 cup shredded zucchini (squeeze out excess moisture)
- 1 cup shredded sharp cheddar cheese (or your favorite cheese)
- 1/2 cup diced ham
- 1/4 cup finely chopped fresh parsley (or substitute with your favorite herb)
- 2 tablespoons grated Parmesan cheese
- 2 green onions, thinly sliced
- Salt and freshly ground black pepper to taste
Instructions:
- Preheat Oven: Preheat your oven to 350 degrees F (175 degrees C). Grease a mini muffin tin liberally with non-stick cooking spray.
- Mix Ingredients: In a large bowl, combine the cooked quinoa, eggs, egg whites, shredded zucchini, cheddar cheese, ham, parsley, Parmesan cheese, green onions, salt, and pepper. Mix thoroughly until all ingredients are evenly distributed.
- Fill Muffin Tin: Scoop the mixture into the prepared mini muffin cups, filling them almost to the top.
- Bake: Bake in the preheated oven for 15-20 minutes, or until the edges are golden brown and the centers are set.
- Cool and Serve: Let the cups cool in the muffin tin for at least 5-10 minutes before removing. This helps them solidify and makes removal easier. Serve warm or at room temperature.
Tips:
- Squeeze the zucchini: To avoid your cups getting soggy, gently squeeze excess liquid out of the shredded zucchini before adding it to the mixture.
- Experiment with flavors: Get creative with your cheeses – try a mix of cheddar and mozzarella, or add a touch of spice with some pepper jack. Feel free to include other finely chopped vegetables as well.
- Make-ahead: These quinoa cups are perfect for meal prep. Bake, cool, and store in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave or oven.
- Freezing: Prepare the cups, cool completely and freeze on a baking sheet until solid. Then, transfer to a freezer-safe container or bag for up to 3 months. Reheat directly from frozen, adding a couple of minutes to heating time.
Enjoy your delicious, protein-packed, and versatile Mini Ham and Cheese Quinoa Cups!
