Cheesy Veggie-Quinoa Bites

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.

Prep Time:
10 mins
Cook Time:
30 mins
Additional Time:
10 mins
Total Time:
50 mins
32 bites


  • 2 teaspoons vegetable oil, or as needed

  • 1 ⅓ cups water

  • cup quinoa

  • ½ cup cauliflower florets, or more to taste

  • 3 carrots, shredded

  • 1 cup shredded Cheddar cheese, or more to taste

  • 2 large eggs

  • ¼ cup chopped fresh kale

  • 2 tablespoons all-purpose flour

  • 1 tablespoon flax seeds (Optional)

  • 1 tablespoon chia seeds (Optional)

  • 2 teaspoons minced garlic

  • 2 teaspoons onion powder

  • salt and ground black pepper to taste


  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
2g Fat
4g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 32
Calories 43
% Daily Value *
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 15mg 5%
Sodium 37mg 2%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 3%
Total Sugars 1g
Protein 2g
Vitamin C 2mg 10%
Calcium 36mg 3%
Iron 0mg 2%
Potassium 62mg 1%

* 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.