Name: Baked Broccoli-Cheddar Quinoa Bites
Prep time: 20 min
Total time: 65 min
Ingredients: 0.5 cup quinoa; 0.125 teaspoon salt plus 1/4 teaspoon, divided; 0.75 cup finely chopped broccoli; 0.75 cup shredded Cheddar cheese; 0.5 teaspoon baking powder; 0.5 teaspoon garlic powder; 0.25 teaspoon onion powder; 0.25 teaspoon ground pepper; 1 large egg, lightly beaten; Cooking spray

Baked Broccoli-Cheddar Quinoa Bites

4.8

(9)

9 Reviews

These savory muffin-like quinoa bites are low in carbs and a good source of protein--plus we love their cheesy flavor.

By Beth Lipton

Updated on August 20, 2019

Prep Time:

20 mins

Additional Time:

45 mins

Total Time:

1 hr 5 mins

Servings:

Yield:

16 bites

Nutrition Profile:

Diabetes Appropriate Gluten-Free Heart Healthy Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

½ cup quinoa
⅛ teaspoon salt plus 1/4 teaspoon, divided
¾ cup finely chopped broccoli
¾ cup shredded Cheddar cheese
½ teaspoon baking powder
½ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon ground pepper
1 large egg, lightly beaten
Cooking spray

Directions

Preheat oven to 350 degrees F. Line 16 cups of a 24-cup mini muffin pan with paper liners (see Tip) or coat with cooking spray.
Cook quinoa with 1/8 tsp. salt according to package directions. Remove from heat and let stand, covered, for 5 minutes. Transfer to a large bowl and let cool for at least 10 minutes.
Add broccoli, Cheddar, baking powder, garlic powder, onion powder, pepper, and the remaining 1/4 tsp. salt to the quinoa. Stir in egg.
Divide the quinoa mixture among the prepared muffin cups, pressing firmly with lightly moistened fingers. Mist the tops with cooking spray.
Bake until golden, 22 to 25 minutes. Let cool in the pan on a wire rack for 20 minutes, then remove to the rack to cool completely.

Photography / Fred Hardy, Styling / Jennifer Wendorf / Kay Clarke

Tips

Tip: If you use paper liners, refrigerate the baked bites for at least 2 hours before removing from the liners, to prevent sticking.

To make ahead: Refrigerate for up to 3 days.

Equipment: Mini-muffin pan (24-cup)

Nutrition Facts (per serving)

87	Calories
4g	Fat
8g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 2 bites
Calories 87
% Daily Value *
Total Carbohydrate 8g	3%
Dietary Fiber 1g	3%
Total Sugars 0g
Protein 5g	9%
Total Fat 4g	5%
Saturated Fat 2g	10%
Cholesterol 32mg	11%
Vitamin A 346IU	7%
Vitamin C 6mg	7%
Folate 30mcg	7%
Sodium 209mg	9%
Calcium 92mg	7%
Iron 1mg	4%
Magnesium 26mg	6%
Potassium 100mg	2%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.