Ham & Cheese Breakfast Cups

Meal Prep for Breakfast

Meal prepping for breakfast is a huge time-saver. When you don’t have time for a sit-down meal, make these yummy Ham & Cheese Muffin Cups.  Delicious for any meal of the day, but they’re so full of healthy ingredients, it’s the best way to get your day started off right!

For an easy, on-the-go breakfast, these muffin cups are ideal. Loaded with quinoa, zucchini, and a little egg to hold it all together, they’re nutritious, filling, and perfect for meal prepping. 

This recipe makes a dozen of these little breakfast cups, so you can keep them in the fridge or freezer to grab and go as needed!

Ingredients Needed

Cooked & cooled quinoa
Shredded zucchini
Shredded low-fat cheddar cheese
Grated Parmesan cheese
Diced ham
Fresh parsley
Green onions
Black pepper

How to Make Them

Grease 12 standard muffin cups and set aside.

Prep all ingredients:

Cook quinoa. Just follow the instructions on the type you have then let it cool before mixing with other ingredients.

Whisk eggs. Rada’s Handi-Stir is THE BEST whisk! The angled head gets into corners and beats eggs like no other. Made from quality stainless steel for superior durability.

Shred zucchini and cheddar cheese. The big holes of a box grater work well for both.

Grate Parmesan cheese or just buy the stuff in a canister.

Finely cut ham and slice green onions. These aren’t big breakfast cups, so you don’t need big hunks of ham and onion in there. Try our Utility/Steak Knife for the job.

Chop fresh parsley and green onions. The blade of our French Chef Knife is designed to rock while you cut, making it ideal.

French Chef knife with silver handle with chopped herbs and features callouts.

Combine all ingredients, season with black pepper, and spoon into prepped muffin cups.

Bake at 350 degrees for 25 to 30 minutes.

Nutritional Information

Makes 12 servings
Serving size: 1 muffin cup
Amount per serving:
Calories: 95
Total Fat: 4g (6%)
Protein: 7g (14%)
Sodium: 169mg (7%)
Cholesterol: 39mg (13%)

Storing & Reheating

These Ham & Cheese Cups can be refrigerated for up to 4 days or frozen for longer storage.

To reheat, thaw if frozen, then simply reheat in the microwave for about 30 seconds or until warm.

Ham & Cheese Cups

INGREDIENTS (makes 12)

2 C. cooked & cooled quinoa
2 eggs, beaten
2 egg whites, beaten
1 C. shredded zucchini
1 C. low-fat shredded cheddar cheese
2 T. grated Parmesan cheese
½ C. diced ham
¼ C. chopped fresh parsley
2 sliced green onions
Black pepper to taste


Preheat the oven to 350 degrees. Generously grease 12 standard muffin cups and set aside.

Mix the cooled quinoa with the eggs, egg whites, zucchini, both cheeses, ham, parsley, green onions, and black pepper. Spoon the mixture into the prepped cups and bake for 25 to 30 minutes or until firm and golden brown around the edges. Cool for 5 minutes then loosen from the pan and remove the cups.

Serve warm or cool completely and refrigerate for up to 4 days. You can also flash-freeze them on a cookie sheet until solid and transfer them to an airtight container (or wrap individually) to store in the freezer. Reheat in the microwave.

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