• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
https://theflexitarian.co.uk
  • Recipes
    • Recipes by Course
    • Recipes by Ingredient
    • RECIPES BY DIET
    • Seasonal Food
  • Less Meat, More Plants
    • The Flexitarian Diet
    • Why Go Flexitarian?
      • Meat & Health
      • Meat & The Environment
      • Animal Welfare
      • I Am A Flexitarian
    • Tips & Hints
      • How To Cook Veggie
      • Cooking With Less Meat
      • Beginners’ Guides
      • Do It Yourself Recipes
      • How To Cook Without A Recipe
      • Left Over Recipes
      • Recipe Collections
      • Cookbook Reviews
      • Product Reviews
      • My Favourite Cookbooks
      • Cooking Classes
  • Lifestyle
    • Health & Nutrition
    • Green Living
    • Eating Out
    • Fighting Food Waste
    • Competition
    • Eco Travel
    • Fitness
    • Festivals & Markets
    • Grow Your Own
    • Great Reads
    • Gift Guides
    • Product Reviews
    • Veggie News
  • About Me
    • CONTACT ME
    • WORK WITH ME
    • In the News
    • Privacy Policy
https://theflexitarian.co.uk

https://theflexitarian.co.uk

The Flexitarian Diet - A Flexible Vegetarian Diet

  • Recipes
    • Recipes by Course
    • Recipes by Ingredient
    • RECIPES BY DIET
    • Seasonal Food
  • Less Meat, More Plants
    • The Flexitarian Diet
    • Why Go Flexitarian?
      • Meat & Health
      • Meat & The Environment
      • Animal Welfare
      • I Am A Flexitarian
    • Tips & Hints
      • How To Cook Veggie
      • Cooking With Less Meat
      • Beginners’ Guides
      • Do It Yourself Recipes
      • How To Cook Without A Recipe
      • Left Over Recipes
      • Recipe Collections
      • Cookbook Reviews
      • Product Reviews
      • My Favourite Cookbooks
      • Cooking Classes
  • Lifestyle
    • Health & Nutrition
    • Green Living
    • Eating Out
    • Fighting Food Waste
    • Competition
    • Eco Travel
    • Fitness
    • Festivals & Markets
    • Grow Your Own
    • Great Reads
    • Gift Guides
    • Product Reviews
    • Veggie News
  • About Me
    • CONTACT ME
    • WORK WITH ME
    • In the News
    • Privacy Policy

Cauliflower & Quinoa Bites [vegetarian] [gluten free]

November 11, 2019 · theflexitarian Leave a Comment

Jump to Recipe Print Recipe

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

Caulifower & Quinoa Bites [vegetarian] [gluten free] 2019 © Annabelle Randles The Flexitarian

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!

Caulifower & Quinoa Bites [vegetarian] [gluten free] 2019 © Annabelle Randles The Flexitarian

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
 
 

  • 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
DID YOU MAKE THIS RECIPE? Leave a review in the comments below! or share it on Instagram tagging @theflexitarianuk.

I cannot wait to see your posts!

Print Friendly, PDF & Email

Recipe

Previous Post: « Golden Overnight Porridge
Next Post: Roasted Butternut Squash Hummus [vegan] [gluten free] »

NEVER MISS A POST

Lorem ipsum dolor sit amet, consectetuer.

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hello, I am Annabelle!

Welcome to The Flexitarian.
I am passionate about food and the environment.
I hope my vegan and vegetarian recipes and eco tips will inspire you to embrace "more of" a plant-based diet and green lifestyle.
More About Me …

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

NEVER MISS A POST

Subscribe today to receive weekly new recipes, eco tips, competitions and so much more ... straight to your inbox!


LATEST RECIPES

Kimchi and Egg Flatbreads | The Flexitarian

Kimchi and Eggs Flatbreads [ vegetarian]

Vegan Waffles with Grilled Nectarines | The Flexitarian

Vegan Waffles with Grilled Nectarines

Asparagus & Avocado Toast | The Flexitarian

Asparagus & Avocado Miso Toast [vegan]

Cherry & Chocolate Muffins [vegan] | The Flexitarian

Chocolate & Cherry Muffins [vegan]

Vegan Asparagus Mimosa | The Flexitarian

Vegan Asparagus Mimosa

Carrot Cake Pancakes [vegan] | The Flexitar

Carrot Cake Pancakes [vegan]

See More Recipes


OUR ECO BOUTIQUE


Follow Me on Instagram

Loaded with tasty guacamole and black bean salsa, these baby potatoes are perfect as a side dish for barbecues or buffets. We love them with veggie sausages or a salad 

You can find the recipe on the blog. Link in my bio.

#vegan #plantbased #veganfood #flexitarian #meatfree #veggie #vegansofig #potato #veganrecipes #recipes #instagood #instafood #instavegan
theflexitarianuk
theflexitarianuk
•
Follow
Loaded with tasty guacamole and black bean salsa, these baby potatoes are perfect as a side dish for barbecues or buffets. We love them with veggie sausages or a salad You can find the recipe on the blog. Link in my bio. #vegan #plantbased #veganfood #flexitarian #meatfree #veggie #vegansofig #potato #veganrecipes #recipes #instagood #instafood #instavegan
3 weeks ago
View on Instagram |
1/6
This scrumptious vegan chocolate courgette cake is a perfect example of how delicious plant-based baking can be. Pure indulgence! This is one of the most popular dessert recipes on the blog.

The courgettes are the secret and (very) discreet ingredient. You cannot taste them but they add moisture and texture as well as 1 of your 5 a day to this scrumptious chocolate cake.

Grab the recipe on the blog. Link in my bio.

#flexitarian #chocolate #cake #dairyfree #eggfree #summer #summervibes #summertime #recipes #recipe #instagood #instafood #weekend #weekendvibes #saturday #saturdayvibes #plantbased #plantbasedfood
theflexitarianuk
theflexitarianuk
•
Follow
This scrumptious vegan chocolate courgette cake is a perfect example of how delicious plant-based baking can be. Pure indulgence! This is one of the most popular dessert recipes on the blog. The courgettes are the secret and (very) discreet ingredient. You cannot taste them but they add moisture and texture as well as 1 of your 5 a day to this scrumptious chocolate cake. Grab the recipe on the blog. Link in my bio. #flexitarian #chocolate #cake #dairyfree #eggfree #summer #summervibes #summertime #recipes #recipe #instagood #instafood #weekend #weekendvibes #saturday #saturdayvibes #plantbased #plantbasedfood
3 weeks ago
View on Instagram |
2/6
If you pick up this month's issue of veganfoodandliving you might spot a few of my recipes including my crunchy Asian red cabbage slaw. 

Tossed in a deliciously zingy lime dressing and topped with peanuts, toasted sesame seeds, coriander and mint this colourful dish is bursting with so many delicious flavours.

#vegan #veganrecipes #flexitarian #instafood #instagood #salad #summer #plantbased #plantbasedfood #veggie #meatfree #vegano
If you pick up this month's issue of veganfoodandliving you might spot a few of my recipes including my crunchy Asian red cabbage slaw. 

Tossed in a deliciously zingy lime dressing and topped with peanuts, toasted sesame seeds, coriander and mint this colourful dish is bursting with so many delicious flavours.

#vegan #veganrecipes #flexitarian #instafood #instagood #salad #summer #plantbased #plantbasedfood #veggie #meatfree #vegano
theflexitarianuk
theflexitarianuk
•
Follow
If you pick up this month's issue of veganfoodandliving you might spot a few of my recipes including my crunchy Asian red cabbage slaw. Tossed in a deliciously zingy lime dressing and topped with peanuts, toasted sesame seeds, coriander and mint this colourful dish is bursting with so many delicious flavours. #vegan #veganrecipes #flexitarian #instafood #instagood #salad #summer #plantbased #plantbasedfood #veggie #meatfree #vegano
3 weeks ago
View on Instagram |
3/6
Bursting with flavours this Garlic & Tomato Pasta makes a delicious and easy summer dish that is perfect for this hot weather. You can serve it slightly warm or at room temperature. It is also scrumptious the next day as a cold leftover.

This is an old family recipe that back home we call Pâtes à l’ail. Growing up, my Sicilian great-aunt (yes I am a 1/4 Italian in case you did not know 😉) would make it for us in the summer when tomatoes are at their best. 

Like any recipe that has been passed down through generations, creating a written version of it, involved quite a few phone calls between my mum and one of our cousins. Everyone in the family makes this Garlic & Tomato Pasta from memory, adding their own twist and using approximate quantities of ingredients. My version is even more different as I have added cannellini beans for protein.

You can find the recipe on the blog. Link in my bio.

#vegan #plantbased #veganfood #flexitarian #meatfree #veggie #vegansofig #veganrecipes #recipes #instagood #instafood #instavegan #pasta #tomato #italian #summer
theflexitarianuk
theflexitarianuk
•
Follow
Bursting with flavours this Garlic & Tomato Pasta makes a delicious and easy summer dish that is perfect for this hot weather. You can serve it slightly warm or at room temperature. It is also scrumptious the next day as a cold leftover. This is an old family recipe that back home we call Pâtes à l’ail. Growing up, my Sicilian great-aunt (yes I am a 1/4 Italian in case you did not know 😉) would make it for us in the summer when tomatoes are at their best. Like any recipe that has been passed down through generations, creating a written version of it, involved quite a few phone calls between my mum and one of our cousins. Everyone in the family makes this Garlic & Tomato Pasta from memory, adding their own twist and using approximate quantities of ingredients. My version is even more different as I have added cannellini beans for protein. You can find the recipe on the blog. Link in my bio. #vegan #plantbased #veganfood #flexitarian #meatfree #veggie #vegansofig #veganrecipes #recipes #instagood #instafood #instavegan #pasta #tomato #italian #summer
3 weeks ago
View on Instagram |
4/6
Happy #MeatFreeMonday everyone! 💚🌍

Here is a brand NEW recipe...

Topped with melted cheese, kimchi and eggs, these flatbreads make a delicious lunch or light dinner. Serve them with plenty of dill and yoghurt. So good 😋

You can find the recipe on the blog. Link in my bio.

#vegetarian #flexitarian #meatfree #veggie #recipes #instagood #instafood  #meatlessmonday #eggs #vegetarianrecipe #veggierecipe #vegetariano
theflexitarianuk
theflexitarianuk
•
Follow
Happy #MeatFreeMonday everyone! 💚🌍 Here is a brand NEW recipe... Topped with melted cheese, kimchi and eggs, these flatbreads make a delicious lunch or light dinner. Serve them with plenty of dill and yoghurt. So good 😋 You can find the recipe on the blog. Link in my bio. #vegetarian #flexitarian #meatfree #veggie #recipes #instagood #instafood #meatlessmonday #eggs #vegetarianrecipe #veggierecipe #vegetariano
3 weeks ago
View on Instagram |
5/6
🆕Topped with grilled nectarines, granola, and a silky maple cashew cream, these vegan waffles are absolutely scrumptious. You can enjoy them at breakfast or for dessert.😋

Grab the recipe on the blog. Link in my bio. 

#flexitarian #waffles #breakfast  #summer #summervibes #summertime  #recipes #recipe #instagood #instafood #weekend #weekendvibes #saturday #saturdayvibes #healthy #healthyfood #healthyrecipes #simple #plantbased #plantbasedfood
theflexitarianuk
theflexitarianuk
•
Follow
🆕Topped with grilled nectarines, granola, and a silky maple cashew cream, these vegan waffles are absolutely scrumptious. You can enjoy them at breakfast or for dessert.😋 Grab the recipe on the blog. Link in my bio. #flexitarian #waffles #breakfast #summer #summervibes #summertime #recipes #recipe #instagood #instafood #weekend #weekendvibes #saturday #saturdayvibes #healthy #healthyfood #healthyrecipes #simple #plantbased #plantbasedfood
4 weeks ago
View on Instagram |
6/6
View on Instagram

Footer

The Flexitarian

Less Meat, More Plants

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

SEARCH THIS SITE

NEVER MISS A POST

Subscribe today to receive weekly new recipes, eco tips, competitions and so much more ... straight to your inbox!

Copyright © 2022 · The Flexitarian · Privacy Policy