Protein Packed Quinoa Broccoli Bites

Quinoa, pronounced keen-wah, is an ancient grain from the Andes region in South America. It was domesticated 3,000-4,000 years ago and has gained popularity in the last few years for use as a gluten free, higher protein starch alternative. Quinoa contains 5 grams of protein for each 1/4 cup dry or 3/4 cup cooked. 1 cup dry quinoa yields about 3 cups cooked.

This hearty little grain is a staple in our house, I usually prepare a large batch each week to have on hand for lunches or a quick dinner on the go. One of my favorite ways to eat quinoa is in salad form. I use the quinoa as a base and add whatever veggies I have on hand. Some of my favorite add ins are avocado, carrots, cuke, cherry tomatoes, basil and goat cheese. I top it all off with my favorite salad dressing for a quick, easy, nutrient packed meal.

I started eating quinoa a few years ago, though have been unsuccessful in getting my husband to join in on the fun that is quinoa. Until now. I made these quinoa bites in hopes that he would at least try them, though he actually liked them and ate them as a meal. Quinoa and broccoli in the same meal? I was overjoyed! Not to mention, my two year old also loved them!

I served these to my daughter with some fruit, yogurt and milk for a well rounded toddler meal. My husband and I complimented ours with tossed green salad and spinach/feta chicken sausage.

I adapted the original recipe from Alida’s Kitchen and tweaked a few things to make it my own. I hope you enjoy these tasty treats!

Protein Packed Quinoa Bites

Ingredients:
3/4 cup cooked quinoa- I used tricolor quinoa, but any variety will do
1.5 cups water
2 eggs, beaten
2 cups broccoli florets- chopped
1 small yellow sweet onion- diced
2 garlic cloves- minced
1/2 cup shredded cheddar cheese
1/2 cup shredded gouda cheese
1/2 tsp paprika
pinch of salt/pepper to taste

Directions:
Preheat oven to 350 degrees. Prepare mini muffin tins with cooking spray. Prepare quinoa according to package directions. Let cool.
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Mix cooked quinoa, beaten eggs, chopped broccoli, onion, garlic, cheeses, salt and pepper in large bowl.

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Fill muffin tins with quinoa mixture. These will not rise, so it is ok to fill cup all the way.

Bake for 15-20 minutes, remove from oven.

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Loosen sides with knife, let cool for 5 minutes. Remove from muffin tin and serve. Makes 24 mini muffins.

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Nutrition Information: serving 5 mini muffins

200 kcal, 10 g protein, 13 g Carbs, 2.7 g sugar (no added sugar)

broccoli quinoa collage

Protein packed quinoa broccoli bites
 
Prep time
Cook time
Total time
 
Recipe type: Dinner
Serves: 24 mini muffins
Ingredients
  • ¾ cup cooked quinoa- I used tricolor quinoa, but any variety will do
  • 1.5 cups water
  • 2 eggs, beaten
  • 2 cups broccoli florets- chopped
  • 1 small yellow sweet onion- diced
  • 2 garlic cloves- minced
  • ½ cup shredded cheddar cheese
  • ½ cup shredded gouda cheese
  • ½ tsp paprika
  • pinch of salt/pepper to taste
Instructions
  1. Preheat oven to 350 degrees.
  2. Prepare mini muffin tins with cooking spray.
  3. Prepare quinoa according to package directions. Let cool.
  4. Mix cooked quinoa, beaten eggs, chopped broccoli, onion, garlic, cheeses, salt and pepper in large bowl.
  5. Fill muffin tins with quinoa mixture. These will not rise, so it is ok to fill cup all the way.
  6. Bake for 15-20 minutes, remove from oven.
  7. Loosen sides with knife, let cool for 5 minutes. Remove from muffin tin and serve.
Nutrition Information
Serving size: 5 mini muffins Calories: 200 Fat: 9 Saturated fat: 5 Carbohydrates: 13 Sugar: 2 Sodium: 190 Fiber: 2 Protein: 10

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