With a base of quinoa and cauliflower, these Quinoa Bites are such a yummy finger food for kids. They’re rich in protein, fiber, and iron, and they store so well in the fridge or freezer.
We love Broccoli Bites, Cauliflower Tots, and Veggie Nuggets and have been enjoying this quinoa version recently. I love the nutrition in quinoa more than I love the flavor, but the flavor combo in these bites is actually SO good.
Imagine a savory little veggie bite with subtle Italian flavors, and you get these Quinoa Bites.
They are delicious dipped in salsa, sour cream, and ketchup, and work as a vegetarian main dish for a toddler dinner, an easy side, a baby-led weaning food, or even a toddler snack.
Why this Recipe Works
The nutritious batter made with cauliflower, quinoa, and cheese bakes up into veggie bites that are slightly crisp on the outside and tender in the middle. And they reheat perfectly from the fridge or freezer in minutes.
I love this recipe as an inexpensive alternative to the pricey veggie tots marketed to toddlers in the freezer aisle of most grocery stores.
Table of Contents
Ingredients You Need
Here’s a look at the ingredients you need to make these easy Quinoa Bites.
- Cauliflower florets: You can use a head of cauliflower and break it up, buy a bag of florets, or use frozen cauliflower. They all work similarly.
- Quinoa: You will need to cook the quinoa prior to starting this recipe. Refer to the back of the package, then let cool. And any type of quinoa works well here.
- Cheddar cheese: I like the ease and flavor of using shredded cheddar cheese here but you can vary the type of cheese if you’d like.
- Breadcrumbs: I usually make this with plain breadcrumbs though Italian style ones would also be great for additional flavor.
- All purpose flour: I add a little flour to the batter to ensure it’s easy enough to scoop out into bites. You can use a gluten-free all-purpose flour if needed.
- Parmesan, pizza seasoning, or cumin (optional): One or all of these help add flavor to the bites to help ensure they are really yummy.
- Egg: I add 1 egg for both protein and also to help bind the bites.
Step-by-Step Instructions
Below is an overview of this Quinoa Bites recipe so you know what to expect. Scroll down for the full recipe, including the timing and amounts.
Step 1. Steam the cauliflower. (I use the Anyday glass containers to make this as easy as possible.)
Step 2. Place the cauliflower into a food processor with the rest of the ingredients.
Step 3. Grind into an even batter. It will start to stick together a little, which is how you can know it’s ready.
Step 4. Portion out into bites using a mini ice cream scoop or a measuring spoon. Bake until lightly golden brown.
TIP: I like to spray these with olive oil before they go into the oven to help them brown nicely.
Frequently Asked Questions
Sure, it works almost identically to fresh and usually even cooks a little faster.
You can use a nondairy shredded cheese and nutritional yeast in place of the Parmesan or just omit it. The cheese does add flavor though, so they taste better with it in there if possible.
I like to pop them into an air fryer for 3-4 minutes or a toaster oven.
How to Store
Once the Quinoa Bites are cooled, transfer to an airtight container and store in the fridge for up to a week. Or you can freeze in a freezer bag with as much air removed as possible for up to 6 months.
Best Tips for Success
- Rinse the quinoa before cooking it to help remove some of the tannins and the associated bitterness.
- Increase the spices to make these more flavored if desired.
- Use broccoli instead of cauliflower to vary the recipe.
- If you have more quinoa, try it in my Quinoa Pudding and Quinoa Patties.
Related Recipes
Quinoa Bites (with Veggies)
Ingredients
- 1 cup cauliflower florets
- 1 cup fully cooked quinoa (slightly cooled)
- ⅓ cup shredded cheddar cheese
- 2 tablespoons plain or seasoned breadcrumbs
- 1 tablespoon all-purpose flour
- 2 tablespoons shredded or grated Parmesan
- 1 egg
- ¼ teaspoon salt
- ½ teaspoon pizza seasoning or cumin (optional)
Instructions
- Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.
- Bring a kettle of pot of water to a boil. Place cauliflower into a heat-safe bowl and pour water over top. Let sit for 5 minutes. Drain and spread onto a clean kitchen towel. Pat dry well.
- Place the cauliflower, quinoa, cheeses, egg, breadcrumbs, flour, salt, and spices, if using, into the bowl of a food processor. Grind into a uniform batter.
- Form into 1-tablespoon balls using a mini ice cream scoop or measuring spoon. Place onto the prepared baking sheet. (If the batter is too sticky to easily scoop, add a little more breadcrumbs or flour.)
- Bake for 22-24 minutes or until lightly golden brown. Serve warm with ketchup, if desired. (Or cook in the air fryer for 12 minutes at 375 degrees F.)
Equipment
Notes
- Storage: Once cooled, store for 3 days in the fridge in an airtight container.
- Reheat in the microwave or for about 5 minutes in a 375 degree F oven. Or, let cool fully and store in a zip top freezer bag in the freezer for up to 3 months. To warm from frozen, place onto a parchment-lined baking sheet and bake for about 10 minutes at 375 degrees F.
- Gluten-Free: Use gluten-free panko breadcrumbs and a cup-for-cup gluten-free flour blend.
- Egg-free: Try a liquid egg replacer.
- Cook your quinoa according to package directions so it’s completely soft and allow to cool before starting the recipe. You can cook the quinoa up to 3 days ahead and store it in the fridge in an airtight container.
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