Gluten-free and nut-free Veggie Quinoa Bites are packed with protein and fiber, making them a perfect addition to your children’s lunchbox.
*Originally posted August 2014. Updated September 2020. This page contains affiliate links. See below for full disclosure statement.
Back to School Meal Prep
This time of year is especially crazy with the summer winding down and getting the kids ready for school. I’m sure many of you can relate! That’s why I like to spend a little time to prepping ahead by making some recipes for school lunchboxes or after-school snacks that I can freeze and then quickly defrost the night before or that day.
Veggie Quinoa Bites are one of those recipes – I’ve been making them since my girls were 2 years old and I have to tell you, they’re not the only ones who like them. I always defrost a few extra for myself because they’re just that good!
Veggie Packed Bites
A cross between an egg muffin and a veggie burger, these Veggie Quinoa Bites are a perfect balance of protein, carbs, and fat – the trio that satiates kids and adults alike and satisfies cravings for a variety of flavors and textures. While the specific recipe below calls for peas, tomatoes, peppers, chickpeas, and basil, there’s no shortage of possibilities for what you can use to make your own quinoa bites.
Try out different vegetables based on what your kids like best – maybe that’s corn, broccoli, sun-dried tomatoes, shredded carrots, or green onions. The key for these mini muffin/bites is to cut the veggies very small I like including beans for an extra fiber and protein boost, but feel free to leave them out or try something different – black beans would certainly be a good addition.
And when it comes to herbs and spices, mix it up based on what you have on hand and what you prefer. Cilantro, rosemary, and thyme would all be delicious additions to these bites. Note that if using fresh “woody” herbs like rosemary and thyme, you won’t need to add as much as “flowery” herbs like basil and cilantro.
- 1 cup cooked quinoa
- 1 cup no-salt added chickpeas (if using low-sodium or salt-containing beans, drain and rinse prior to using)
- 1/2 cup frozen sweet peas
- 1/2 cup diced tomatoes
- 1/2 cup diced yellow peppers
- 1/2 cup chopped fresh basil
- 1 clove garlic, minced
- 2 large eggs
- 1 cup shredded cheddar or mozzarella cheese (reduced-fat if possible)
- 1/4 teaspoon Kosher salt
- Preheat oven to 350 degrees F.
- In a large bowl, combine all ingredients from quinoa through the garlic.
- In a small bowl, whisk together the eggs. Pour over quinoa mixture, add the cheese and salt, and stir well to combine.
- Fill each cup of a mini muffin tin (24 count) with about 1-1 1/2 tablespoons of quinoa vegetable mixture. Bake for 30 minutes. Remove from oven and let cool about 5 minutes until cool enough to handle. Then transfer quinoa bites to a wire rack to finish cooling.
- Try any variety of vegetables your family likes, just make sure to cut them small. Also, if using water-filled veggies, cook them first to release most of the water.
- If using fresh woody herbs like rosemary or thyme, use about 1 tablespoon. If using dried herbs, use 1-2 teaspoons.
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Nutrition Information:Yield: 6 Serving Size: 4 bites
Amount Per Serving: Calories: 205Total Fat: 5.5gSaturated Fat: 2gTrans Fat: 0gCholesterol: 66mgSodium: 158mgCarbohydrates: 29gFiber: 5gSugar: 2gProtein: 10g
Nutrition information was calculated by Nutritionix. It may not be 100% accurate.
Do you do any meal prep for back to school season?
Share with me in the comments below!