Cauliflower & Quinoa Bites [vegetarian] [gluten free]

These cauliflower & quinoa bites are deliciously tasty and packed with vegetarian proteins.

These cauliflower & quinoa bites are deliciously tasty and packed with vegetarian proteins.

Grating the cauliflower (you can use florets and stalks so that you do not waste anything) with a cheese grater gives it a rice-like consistency that binds beautifully with the eggs to a soft and moist texture. There is no need for flour which is perfect for anyone on a gluten-free diet.

Quick and easy to make, these bites are perfect for lunch, as a light dinner or for a picnic. Kids will also love them in their lunch boxes as they can be eaten warm or at room temperature.

They are so versatile I would not hesitate to serve them when entertaining or even as a Christmas / Thanksgiving appetiser or finger food. They make a perfect vegetarian alternative to my Cauliflower Rice & Comté Bites.

These cauliflower & quinoa bites are ideal for meal prep too as you can cook them ahead of time. They will keep in the fridge for up to 2 days in an airtight container.

If you are looking for additional recipe ideas to use cauliflower rice in, I suggest you take a look at my Crustless Mediterranean Cauliflower Rice Quiche which is a big favourite in our house.

This recipe is pretty simple and straightforward. Few tips though. First, make sure you drain the quinoa well, to remove as much water as possible.

Second, if you are using a good non-stick muffin tin then you can do away with paper baking cases (see instructions below). If you feel there is a chance these cauliflower & quinoa bites would stick to the tin, then simply use some paper casing to avoid any problem.

Because feta is naturally salty, I only add a good grind of pepper when seasoning.

You can serve these quinoa bites on their own or with a side salad. Enjoy!

Cauliflower & Quinoa Bites [vegetarian] [gluten free]

These cauliflower & quinoa bites are deliciously tasty and packed with vegetarian proteins.

5 from 1 vote

DieTARY CHOICEGluten-Free Recipes, High Fibre Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegetarian Recipes

Print Recipe Pin Recipe

Prep Time 15 mins

Cook Time 25 mins

Total Time 40 mins

Course Appetizers & Starters, Christmas Recipes, Family Meals, Kids’ Favourites, Kids’ Lunchbox, Lunchbox, Quick & Easy, Rice & Grains, Snacks

Cuisine English

Servings 12 bites

Calories 73 kcal

Equipment

• saucepan
• grater
• mixing bowl
• non-stick muffin tin

Ingredients

 

MetricUS Customary

 

1x2x3x

• 100 g quinoa
• 150 g cauliflower
• 3 organic eggs
• 100 g feta
• 4 spring onions
• 1/2 tsp garlic powder
• 1/2 tsp baking powder
• pepper

Instructions

 

• Preheat the oven to Fan 180°C / 200°C/400°F/Gas 6.
• Heat some water in a small saucepan. When boiling add quinoa and cook according to packet instructions for 10-12 mins until soft (it should still have a bite). When done, drain well to remove as much water as possible.
• Using the coarse side of a cheese grater, grate cauliflower to a rice-like texture.
• Place cauliflower “rice” in a bowl. Mix with beaten eggs, finely crumbled feta, drained quinoa, finely chopped spring onions, garlic powder, baking powder and a good grind of pepper.
• If you are using a non-stick muffin tin, oil it well. Otherwise place 12 paper baking cases in your muffin tin.
• Carefully spoon cauliflower mixture into each muffin case to 3/4 height. Flatten tops with a spoon.
• Bake in the oven for 20-25 mins until golden.
• When done, leave to cool in the tin for 10 mins before removing these caulifower & quinoa bites from the muffin tin.

Nutrition

Serving: 100gCalories: 73kcalCarbohydrates: 7gProtein: 4gFat: 3gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 48mgSodium: 131mgPotassium: 117mgFiber: 1gSugar: 1gVitamin A: 136IUVitamin C: 7mgCalcium: 67mgIron: 1mg

Keyword Cauliflower, quinoa

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