Quinoa Veggie Bites

Intro

These Quinoa Veggie Bites are bite-sized, protein-packed, and perfect as a healthy snack, appetizer, or even a light lunchbox treat. Made with fluffy quinoa, colorful vegetables, and cheese (optional), they’re baked until golden and crispy on the outside while staying tender inside. Naturally gluten-free and customizable, they’re a tasty way to sneak more veggies into your day!

 Ingredients (makes about 18–20 bites)

1 cup cooked quinoa (about ⅓ cup uncooked)

1 cup mixed vegetables, finely chopped (carrots, zucchini, bell peppers, broccoli, or corn)

½ cup breadcrumbs (use gluten-free if needed)

½ cup shredded cheese (cheddar, mozzarella, or feta – optional)

2 eggs, lightly beaten

2 tbsp onion, finely chopped

1 clove garlic, minced

1 tbsp fresh parsley or cilantro, chopped

½ tsp salt

¼ tsp black pepper

½ tsp paprika or Italian seasoning (optional)

Olive oil spray (for baking)

 Instructions

1. Cook quinoa – If not already cooked, prepare quinoa according to package instructions and let cool slightly.
2. Prep veggies – Finely chop vegetables; sauté firm veggies (like carrots or broccoli) for a few minutes to soften.
3. Mix batter – In a large bowl, combine quinoa, vegetables, breadcrumbs, cheese, eggs, onion, garlic, herbs, salt, pepper, and seasoning. Stir until well combined.
4. Shape bites – Scoop about 1 tbsp mixture, shape into small balls or press into mini muffin tins.
5. Bake – Preheat oven to 375°F (190°C). Place bites on a greased baking sheet or in mini muffin tins. Spray lightly with olive oil. Bake for 18–20 minutes, flipping halfway, until golden and crispy.
6. Serve – Enjoy warm with marinara, ranch, or yogurt dip.

Tips

• Make sure quinoa is fluffy and dry (not watery) before mixing.
• For vegan bites: replace eggs with 2 tbsp ground flax + 6 tbsp water (let sit 5 min).
• To make them extra crispy, broil for 2 minutes after baking.
• Freeze leftovers: store in a freezer bag up to 2 months, reheat in oven or air fryer.
• Flavor boosters: add chili flakes, curry powder, or grated Parmesan.

 Q&A

Q: Can I make quinoa bites in an air fryer?
A: Yes! Air fry at 375°F (190°C) for 10–12 minutes, shaking halfway.

Q: Can I use leftover quinoa?
A: Absolutely! Leftover cooked quinoa works perfectly. Just make sure it’s not clumpy.

Q: What dips go best with these bites?
A: Marinara, hummus, garlic yogurt dip, guacamole, or even spicy mayo.

Q: Can I serve them cold?
A: Yes, they’re great chilled too, especially for lunchboxes.

Q: Why are my bites falling apart?
A: The mixture may be too dry. Add another egg or a spoon of breadcrumbs to bind better.

 Nutrition (per bite, approx., based on 20 bites)

• Calories: 55 kcal
• Protein: 3 g
• Carbohydrates: 6 g
• Fat: 2 g
• Fiber: 1 g
• Sodium: 80 mg

Crispy, cheesy, and veggie-packed—these quinoa veggie bites are the perfect balance of healthy and delicious!