Baked Quinoa Veggie Bites Recipe
Servings: bites
Whip up a batch of this healthy quinoa veggie bites recipe as easy meal prep for the week! These quinoa cups are a fantastic way to add in some fresh veggies and protein, but have a cheesy flavor even picky eaters will love!
Ingredients
- 2/3 cup uncooked quinoa
- 1 1/3 cup reduced sodium broth (can use chicken or vegetable broth)
- 1 tablespoon olive oil
- 2 medium carrots (about 1 cup shredded)
- 1/2 cup shredded zucchini
- 1/2 cup frozen green peas
- 1/2 cup frozen corn kernels
- 3 large eggs
- 1 cup shredded cheddar cheese
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Instructions
- In a small saucepan, bring the broth to a boil; add quinoa. Cover, reduce heat to medium-low and simmer until liquid is absorbed, about 12-15 minutes. Remove pan from heat and let stand for 5 minutes. Uncover, fluff with a fork and allow it to cool for several minutes.
- Preheat oven to 350 F. Line muffin tin with silicone baking cups (or spray muffin tin with cooking spray).
- In a medium pan over medium heat, heat olive oil, then add zucchini, carrots, peas and corn. Saute until bright and softened, about 2-3 minutes.
- In a large bowl, mix together the quinoa, veggies, eggs, cheese, onion powder, and garlic powder. Add salt and pepper and mix to combine.
- Evenly divide the mixture among 18 muffin cups, pressing down firmly with the back of a spoon to pack down the mixture. Each cup should be about half to three quarters full.
- Bake for 20 minutes or until quinoa cups are slightly firm to the touch. Cool for several minutes before removing from muffin pan to allow cups to firm up. Serve warm.
Notes
- I recommend making the quinoa up in advance to save time when prepping this recipe. That way, all that you have to do is mix all of the ingredients together and bake.
- If you already have cooked quinoa on hand, you’ll need 2 cups of cooked quinoa to prepare this recipe.
- You may wish to wring out the zucchini if it has a lot of moisture. Some of the moisture will also evaporate while cooking it on the stove.
- I suggest using silicone baking cups since it’s so easy to pop these bites out of the cups once they’re cooked. You can even store them in the silicone cups for easier transportation if packing in lunchboxes or for on the go snacks.
- Use the back of a spoon or a small spatula to pack the quinoa mixture tightly into the cups. This will help the mixture adhere together. You may wish to wet the back of the spoon with some water so that the mixture doesn’t stick.
- Let the quinoa bites cool for several minutes before removing them from the muffin tin to allow them to firm up a bit.
- If making these quinoa cups for babies, you may wish to add less salt or leave it out altogether.
- If not using silicone cups, spray your muffin cups with a little oil, like a non-stick spray, for easy removal.
Nutrition
Calories: 80kcal | Carbohydrates: 7g | Protein: 4g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 34mg | Sodium: 136mg | Potassium: 115mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1276IU | Vitamin C: 3mg | Calcium: 57mg | Iron: 1mg
