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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.


Recipe Summary test

10 mins
30 mins
10 mins
50 mins
32 bites


Original recipe yields 32 servings
The ingredient list now reflects the servings specified
Ingredient Checklist


Instructions Checklist
  • 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

43 calories; protein 2.1g; carbohydrates 3.9g; fat 2.2g; cholesterol 15.3mg; sodium 37.2mg. Full Nutrition