Broccoli and Cheese Quinoa Power Bites

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Broccoli and Cheese Quinoa Power Bites are loaded with vegetables and healthy protein. Perfect for lunch and my daughter has loved them since she was 3. With this easy recipe you will be making them again and again.

 Broccoli and Cheese Quinoa Power Bites are loaded with vegetables and healthy protein. Perfect for lunch and my daughter has loved them since she was 3. With this easy recipe you will be making them again and again.

Finding something healthy that my 6 year old will eat becomes increasingly difficult each week.  I have found that cute, bite sized food is perfect for her.  But, every day is different.  She loves broccoli, kidney beans and rice.  So, I am trying to venture out and create variations of her favorites that we will both love.

How To Make Quinoa Bites

I love love love these Broccoli and Cheese Quinoa Bites.  They are loaded with vegetables and healthy protein and are absolutely delicious.  What’s even better is that they freeze fabulously.  I make a batch of these and freeze them.  Then I can defrost them on the day I wish to serve them or pop them in the oven or microwave frozen.

So, what did Munchkin think of these???  She was sneaking them off the plate and running into the other room to eat them.  A chorus of “mmmm’s” trailing behind her.  I think that’s 2 thumbs up from her.  I joined her in the perfectly popable lunch and devoured at least 6 of them in one sitting.

Zucchini, broccoli, white beans, egg whites and quinoa are the stars of these little power house bites.  With added cheese for the perfect little toddler lunch or even a fabulous bite sized appetizer for your next girls brunch these are in my permanent toddler lunch rotation and I am sure they will be in yours too!

Enjoy!

With love from our simple kitchen to yours. 

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broccoli cheese bites on white plate

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Tsri Broccoli and Cheese Quinoa Power Bites

Broccoli and Cheese Quinoa Power Bites

Donna Elick
Broccoli and Cheese Quinoa Power Bites are loaded with vegetables and healthy protein. Perfect for lunch and my daughter has loved them since she was 3. With this easy recipe you will be making them again and again.
Tried this recipe?Please comment and review!
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Main
Cuisine American
Method Oven
Servings 48

Ingredients
 

  • 2 cups cooked quinoa
  • 8 egg whites
  • 1 zucchini, shredded (about 1 cup)
  • 15.25 ounce can white beans (drained and rinsed)
  • 2 cups finely chopped broccoli, frozen (defrosted)
  • 2 cups shredded mild cheddar cheese
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • cooking spray

Instructions
 

  • Preheat oven to 350°F. Prepare mini muffin pan with cooking spray.
  • In a large mixing bowl combine ingredients and mix to combine. Using a 1 tablespoon scoop, add 1 heaping scoop of mixture into each baking cup.
  • Bake approximately 20 minutes until edges are golden brown.
  • Let cool for 5 minutes. Remove from pan and serve.

Nutrition

Serving: 1 | Calories: 46cal | Carbohydrates: 4g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 5mg | Sodium: 42mg | Sugar: 1g | Fiber: 1g | Calcium: 46mg | Iron: 1mg

All nutritional information is based on third party calculations and is only an estimate. Each recipe’s nutritional value will vary depending on the ingredients used, measuring methods, and portion sizes.

Tried this recipe?Let us know how it was!
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Originally published 7/10/13

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30 Comments

  1. Hi, I found your recipe on Pinterest. I made it and it's very yummy and super filling. Thanks so much!

    1. 2 egg whites = 1 whole egg. Therefor I would substitute 4 eggs worth of egg substitute. Hope that helps. Enjoy!

  2. Oh, I have to try these. Just learned I LIKE quinoa and now looking for recipes to use it. Thanks for this one.

  3. Woah! Did you read my mind?? For dinner I had a quinoa cake with tomato and cheese from the farmer's market and it was so good. I was just looking online for similar recipes.

  4. Nothing special. No spices. It was so much better with bacon, real garlic, salt, herbed pepper, thyme, and some more

    1. True everything is better with bacon. Keep in mind this was created to be a healthy meal for my picky 3 year old. Glad you adapted it to suit your tastes, that is what cooking is all about.

  5. These look delicious! My hubby gets so bent out of shape if I make a meal without protein, but I bet he'd make an exception for these! Thanks for the recipe! 🙂

    1. Lauren, you can tell your husband quinoa contains more quality protein than any other grain….one of the best sources of protein in the vegetable kingdom. This food has protein, it just doesn't have any meat.

  6. Any idea how many calories per serving (6)? These are delish! I used 8 large eggs and they turned out great, however, will use real garlic next time and maybe some Mrs. Dash.

  7. These were delicious. I had left over peameal bacon so I cubed some up and added to the mixture. Loved that it was gluten free. Mini quiches without the pastry. Will definitely be making these again.

    1. We do freeze these and they are fantastic when warmed back up. Just sprinkle a few drops of water over the top before warming in the oven or microwave. Enjoy and let us know how it goes!

  8. Broccoli and Cheese Quinoa Power Bites

    This was a great side dish. We added a ¼” ring of Kielbasa sausage to each cup. Gives a little kick.

    Thanks Bob

  9. I made 12 regular sized "muffins", and got 12 mini muffins, as well – and this was after I halved the recipe. I left the mix as directed, and whirled the rest in my processor to make a smoother "batter" (added bacon to this version). The whole "muffins" fell apart, but the smaller ones held their shape. I didn't have a small one to test these on, but we didn't like them at all. I don't want to waste all that goodness, though, so I'm going to make soup with it! I'll let you know how it turns out 🙂

  10. Soup turned out good 🙂

    But, you'd never be able to make the same one (either would I). I had some veggie water in the fridge, in a canning jar, into which I'd added tomato juice, clamato juice and fried chicken drippings. I added some pork rib drippings & beef stock (that I'd frozen so the fat would solidify, and added some more beef stock and a bit of cream I had in the fridge.

    Always nice to safe some power food in a soup!

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