Crispy Quinoa & Cheddar Bites

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Crispy Quinoa & Cheddar Bites

Category:
Preparation Time: 5 Minutes
Cook Time: 25-30 Minutes
Yield: 10 Muffins (1/3 Cup Portions)
Recipe By Chef: Paige Mountain
  • Ingredients
  • Directions
  • Qualities
  • Tips
  • Nutrition
  • Recipe Benefits
  • Medical Disclaimer

Ingredients

  • 2 cups cooked quinoa
  • 2 eggs, raw, large
  • 1 cup cheddar cheese, shredded
  • 1 cup cooked broccoli, chopped
  • 1 cup cooked cauliflower, chopped
  • ½ teaspoon sea or kosher salt
  • ¼ teaspoon black pepper

Directions

  1. Chop cooked broccoli & cauliflower in a food processor.
  2. In a bowl, combine all ingredients together.
  3. Preheat oven to 350 degrees.
  4. Grease a muffin mold with nonstick cooking spray or oil.
  5. Scoop mixture dividing evenly, roughly 1/3 cup in each mold.
  6. Bake for 25-30 minutes or until golden brown.
  7. Allow to cool before removing from mold.
  8. Store in refrigerator or freeze for future use.

Qualities

  • Texture: Soft
  • Rating for Scent: 3/10
  • Spice Level: 0/10

Tips

  • Any vegetable can be used in this recipe, though high-moisture content vegetables such as zucchini should be thoroughly squeezed & drained prior to mixing.
  • For convenience, microwavable pouches of cooked quinoa work well for this recipe. Any variety of quinoa will work (red, tricolor, etc.).
  • For convenience, frozen broccoli & cauliflower can be used. If frozen together in the same bag, just use 2 cups total rather than having to separate and measure individually.

Nutrition

Nutrition Content for 1 muffin
  • Calories: 114kcal
  • Carbohydrates: 10g
  • Fat: 6g
  • Fiber: 2g
  • Protein: 6g
  • Added sugar: 0g
  • Sodium: 214mg

Recipe Benefits

  • Promotes Gut Health

Medical Disclaimer

Not Medical Advice: The recipes, nutritional analyses, and educational content provided on the CHOP Culinary Medicine website are for informational and educational purposes only. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Consult Your Care Team: Always seek the advice of your physician, pediatric specialist, or registered dietitian with any questions you may have regarding a medical condition or dietary restrictions. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Individual Needs & Allergies: Every child's nutritional needs are unique. Our recipes do not account for individual allergies, sensitivities, specialized needs or specific medical contraindications. Please review all ingredients carefully before preparation.

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