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Mini Frittatas with Quinoa

Mini Frittatas with Quinoa Recipe


Savory bites of quinoa, eggs, zucchini, cheese, and ham are equally excellent hot or cold. Ideal for breakfast, brunch, lunch, or dinner.


  • 1 ½ cups water
  • ¾ cup quinoa, rinsed and drained
  • 2 large eggs eggs
  • 2 large egg whites egg whites
  • 1 cup shredded zucchini
  • 1 cup shredded Swiss cheese
  • ½ cup diced ham
  • ¼ cup chopped fresh parsley
  • 2 tablespoons grated Parmesan cheese
  • ¼ teaspoon ground white pepper


  1. Preheat oven to 400 degrees F (200 degrees C). Grease 6 muffin cups.
  2. Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes.
  3. Combine cooked quinoa, eggs, egg whites, zucchini, Swiss cheese, ham, parsley, Parmesan cheese, and white pepper in a large bowl and mix until thoroughly combined. Spoon mixture to the top of each prepared muffin cup.
  4. Bake in preheated oven until the edges of frittatas are golden brown, about 30 minutes. Allow to cool at least 5 minutes in the pan before serving. Serve hot or cold.

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Nutritional Information

Mini Frittatas with Quinoa

Servings Per Recipe: 6
Calories: 213.3
% Daily Value *
protein: 28 %
carbohydrates: 5 %
exchange other carbs:
dietary fiber: 9 %
fat: 16 %
saturated fat: 24 %
cholesterol: 29 %
vitamin a iu: 10 %
niacin equivalents: 23 %
vitamin b6: 8 %
vitamin c: 18 %
folate: 5 %
calcium: 18 %
iron: 4 %
magnesium: 6 %
potassium: 5 %
sodium: 10 %
thiamin: 10 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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