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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
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


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


  • 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


  • 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.


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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