Description
Crispy broccoli cheddar quinoa bites deliver a protein-packed punch of savory goodness. Mediterranean-inspired ingredients blend seamlessly, offering a delightful appetizer or snack that satisfies both health-conscious and comfort food lovers.
Ingredients
Scale
Main Ingredients:
- 1½ cups shredded cheddar cheese
- 2 eggs
- 2 cups broccoli florets, finely diced
- ¾ cup uncooked quinoa
- 1 cup yellow onion, finely diced
Liquid and Cooking Base:
- 1½ cups vegetable broth or water
- 1 garlic clove, finely minced
Seasonings:
- ½ teaspoon paprika
- Crushed red pepper (optional)
Instructions
- Thoroughly rinse quinoa under cold water to eliminate any residual bitterness. Transfer the quinoa to a medium saucepan and combine with vegetable broth. Simmer gently over low heat until liquid is completely absorbed and quinoa appears fluffy, approximately 15-18 minutes.
- Preheat the oven to 350°F and lightly grease mini-muffin tins with cooking spray. Allow cooked quinoa to cool to room temperature.
- In a spacious mixing bowl, integrate cooled quinoa with eggs, finely chopped broccoli florets, diced yellow onion, minced garlic, and shredded cheddar cheese. Season with paprika and optional crushed red pepper for added zest. Blend ingredients thoroughly to ensure even distribution.
- Carefully spoon the quinoa mixture into each muffin cavity, pressing gently to compact the contents and promote structural integrity during baking.
- Transfer the muffin tin to the preheated oven and bake for 15-20 minutes. Monitor the bites until edges transform into a golden-brown hue and centers appear firm and set.
- Remove from oven and allow bites to rest in the tin for 5 minutes. Delicately extract each bite using a small offset spatula and transfer to a wire cooling rack to stabilize their texture.
Notes
- Customize these protein-packed bites by swapping cheddar with gouda or adding chopped bacon for extra flavor complexity.
- Meal prep champions will love that these quinoa bites freeze beautifully for up to one month, making quick snacks or breakfast options ready anytime.
- Keep ingredients consistently sized when chopping to ensure even cooking and a perfectly textured bite every single time.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Snacks, Appetizer
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 220
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 6 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 3 g
- Protein: 10 g
- Cholesterol: 100 mg