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Cheesy Veggie-Quinoa Bites

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"This is by far my favorite vegetarian quinoa recipe. My 2-year-old went crazy eating them. He couldn't even tell there were veggies in it! He asked for seconds... and thirds."
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50 m servings 43 cals
Original recipe yields 32 servings (32 bites)

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  • Prep

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  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a mini muffin tin with oil.
  2. Bring water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender, 15 to 20 minutes. Drain any excess liquid and let cool briefly.
  3. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, 2 to 6 minutes.
  4. Mix cooked quinoa, steamed cauliflower, carrots, Cheddar cheese, eggs, kale, flour, flax seeds, chia seeds, garlic, onion powder, salt, and pepper together in a bowl. Spoon mixture into the muffin cups and press down lightly.
  5. Bake in the preheated oven until edges are light brown, 10 to 12 minutes. Let cool in pan, about 5 minutes. Remove bites from pan and let cool, about 5 minutes more.


  • Cook's Notes:
  • If you use a regular muffin pan, the recipe only makes about 12 or14 bites.
  • In place of kale, you can use spinach; for cauliflower you can substitute shredded zucchini; and for the shredded Cheddar, try shredded mozzarella.

Nutrition Facts

Per Serving: 43 calories; 2.2 g fat; 3.9 g carbohydrates; 2.1 g protein; 15 mg cholesterol; 37 mg sodium. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved

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