Veggie & Bean Quinoa Bites

Adapted from by Antonia Harvey, P.Dt



  • Preheat oven to 350˚F. Thoroughly grease a 24-cup mini muffin tray.

  • In a large bowl, combine the quinoa, chickpeas, peas or zucchini, tomatoes, pepper, basil, and garlic.

  • In a small bowl, beat the egg and egg whites. Pour over the quinoa mixture. Add the cheese and salt, and stir well to combine.

  • Fill each cup of the muffin tin with 1 – 1 ½ tablespoons of the quinoa and vegetable mixture. Bake for 30 minutes.

  • Remove from the oven and let cool about 5 minutes or until the bites are cool enough to handle. Transfer to a wire rack to finish cooling.




1 cup cooked quinoa

1 cup canned chickpeas, drained and rinsed

1/2 cup frozen sweet peas or diced zucchini

1/2 cup diced tomatoes

1/2 cup diced red, orange, or yellow bell pepper

1/2 cup chopped fresh basil

1 clove garlic, minced

1 whole egg

2 egg whites

1 cup shredded cheese

1/4 teaspoon salt

Makes: 4 - 6 servings

These bites are the perfect addition to a school or work lunch. Serve them alongside your favourite veggies and fruit.

They can be stored in the fridge for up to four days, or in the freezer.

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© 2018 by The Dietitians Network of Nova Scotia.