Recipes

Cheesy Veggie-Quinoa Bites

Name: Cheesy Veggie-Quinoa Bites
Prep time: 10 min
Cook time: 30 min
Total time: 50 min
Ingredients: 2 teaspoons vegetable oil, or as needed; 1.3333333730698 cups water; 0.66666668653488 cup quinoa; 0.5 cup cauliflower florets, or more to taste; 3 carrots, shredded; 1 cup shredded Cheddar cheese, or more to taste; 2 large eggs; 0.25 cup chopped fresh kale; 2 tablespoons all-purpose flour; 1 tablespoon flax seeds; 1 tablespoon chia seeds; 2 teaspoons minced garlic; 2 teaspoons onion powder; salt and ground black pepper to taste

Be the first to rate & review!

1 Photo

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.

Recipe by VeronicaArmstead

Published on April 4, 2019

Prep Time:

10 mins

Cook Time:

30 mins

Additional Time:

10 mins

Total Time:

50 mins

Servings:

32

Yield:

32 bites

Jump to Nutrition Facts

Ingredients

2 teaspoons vegetable oil, or as needed
1 ⅓ cups water
⅔ 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

Directions

Preheat the oven to 350 degrees F (175 degrees C). Grease a mini muffin tin with oil.
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.
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.
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.
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.