Friday, August 28, 2015

Quinoa bites version 2.0: more veggies, less calories..just better!

Okay...I have now made about 20 versions of my original Quinoa and Kale Protein Muffins and I've realized two things: they aren't really muffins and you can put just about anything in them.'s the latest version. I've decreased the calories by putting in more veggies so they are more like snacks but are still very filling. Enjoy!

On-the-go Veggie and Quinoa Frittatas
(Gluten free!)

What you need: 
  • 3/4 cup uncooked pre-rinsed quinoa
  • 1.5 cup vegetable broth
  • 1 large zucchini either finely chopped (or I just spiralized mine and ran a knife through the strings to make them super small pieces)
  • 1/2 cup crumbled feta cheese
  • 1 small onion finely chopped
  • 1 cup chopped broccoli (I just used frozen) 
  • 1 tsp minced garlic
  • dash of cayenne pepper or red pepper flakes (to enhance taste)
  • Salt and pepper to taste (I am generous with both)
  • 7 eggs lightly beaten
  • 18 parchment paper muffin tin liners (I get mine at Target)
What you do:
  • Pre-heat oven to 375 degrees
  • Place muffin tin liners into a muffin tin
  • Cook quinoa as package directs in the vegetable broth (let cool)
  • Combine cooled quinoa, feta, onion, broccoli, zucchini, garlic, cayenne, salt, pepper and eggs and mix well
  • Spoon mixture into the lined muffin tin (you can fill the tin right up to the top-ends up being like a 1/3 cup)
  • Bake for 25 minute and let cool a bit before diving in
These freeze super well...just pop a frozen muffin in the microwave for 1 minute and let cool.

The recipe makes 18 protein muffins and has these fun nutrition facts:
Per muffin: 

70 calories
3 grams fat
4.5 grams protein
6 carbs
1 grams fiber
less than 1 gram sugar

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