Description
These Mini Quinoa and Veggie Cups are a delightful blend of cooked quinoa, fresh vegetables, and cheeses, baked to perfection in convenient bite-sized portions. They make for a fantastic appetizer or a healthy snack option.
Ingredients
Scale
Quinoa Mixture:
- 1 cup cooked quinoa
- ½ cup grated zucchini (squeezed dry)
- ½ cup finely chopped spinach
- ¼ cup shredded carrot
- ¼ cup finely chopped red bell pepper
- ¼ cup grated Parmesan cheese
- ¼ cup shredded mozzarella cheese
- 2 large eggs
- 1 garlic clove (minced)
- ½ teaspoon salt
- ¼ teaspoon black pepper
Additional:
- olive oil spray
Instructions
- Preheat the oven: Preheat the oven to 375°F and lightly grease a mini muffin tin with olive oil spray.
- Prepare the mixture: In a large bowl, combine cooked quinoa, zucchini, spinach, carrot, bell pepper, Parmesan, mozzarella, eggs, garlic, salt, and pepper. Mix well until fully combined.
- Fill the muffin cups: Spoon the mixture into the mini muffin cups, pressing down lightly to compact.
- Bake: Bake for 18 to 22 minutes, or until the cups are set and lightly golden on top.
- Cool and serve: Let cool for a few minutes before removing from the tin. Serve warm or at room temperature.
Notes
- These cups are great for meal prep and lunchboxes.
- You can swap the veggies based on what you have—chopped broccoli, kale, or corn also work well.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Appetizer
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 2 mini cups
- Calories: 90
- Sugar: 1g
- Sodium: 180mg
- Fat: 5g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 4g
- Cholesterol: 40mg
