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    Home » All Recipes

    Author: Donna | Published: Feb 16, 2019 | Modified: Jun 25, 2020

    Baked Zucchini, Feta and Quinoa Bites

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    Baked zucchini feta and quinoa bites

    These delicious little Baked Zucchini, Feta, and Quinoa Bites are jam-packed full of great ingredients and flavors. Perfect as a main when paired with a salad, or as a fun addition to big and little lunch boxes. Nut free so we don't have to worry about sending them to school.

    Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust and use myself.

    Ingredients for Baked Zucchini, Feta and Quinoa Bites in a bowl with a red spatula mixing it all together

    Baked Zucchini, Feta, and Quinoa Bites

    It can be really daunting when you first start out on ditching processed foods and only eating whole real food. I found my biggest savior was having some simple and versatile recipes on hand so I had something to grab when the munchies kicked in.

    These baked zucchini, feta, and quinoa bites I am about to share fit the bill perfectly.

    They are:

    • loaded with veggies;
    • easy to sub in ingredients - no zucchini? Try some grated carrot instead;
    • freezer-friendly;
    • lunch-box friendly (no nuts, so we don't have to worry about nut-free zones at school);
    • easy to put together, get the kids to help!
    • good for dipping;
    • a great way to use up leftover quinoa.
    Uncooked Baked Zucchini, Feta and Quinoa Bites on a baking tray

    How To Cook Quinoa And Why You Should Use It

    Quinoa is, for want of a better word, a powerhouse of awesomeness. It is:

    • gluten-free,
    • high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants,
    • one of the few plant foods that contain all nine essential amino acids,
    • a great source of protein,
    • easy to prepare, store and cook with,
    • SUPER versatile. I love to use it in casseroles, breakfasts, and bites like these.

    How to cook quinoa in the pressure cooker

    Rinse the quinoa under cold running water to remove its bitter flavor.

    Add the quinoa and water into the inner pot. I use 1:1 ratio of quinoa to water.

    Add the lid and seal the vent.

    Select the rice setting, and once cooked do a quick pressure release.

    How to cook quinoa on the stove top

    Rinse the quinoa under cold running water to remove its bitter flavor.

    Tip into a pan and add double the amount of salted water

    Place over medium heat and bring to a boil.

    Reduce to a simmer for 10 to 15 minutes, or until tender and the liquid is absorbed.

    Fluff it up with a fork, then pimp it.

    How to store cooked quinoa

    Keep stored in an airtight container in the fridge, or place in Ziploc bags in the freezer and just defrost when you are ready to use.

    Baked Zucchini, Feta and Quinoa Bites pied onto a chopping board with a side of aioli

    How To Serve Up Baked Zucchini, Feta, and Quinoa Bites

    Now, on to our little quinoa bites. These guys pack a flavor punch and are chock full of yummy veggies. My kids love them and so do we. I have served them up:

    • falafel style with some hummus and yogurt,
    • over a salad alongside a nice soft-boiled egg,
    • cold as snacks throughout the day (great for lunchboxes),
    • as sandwich/wrap fillers alongside some arugula, tomatoes, and hummus.
    Baked Zucchini, Feta and Quinoa Bites being dipped into aioli

    Got Leftovers?

    Got leftover quinoa? Cold, leftover quinoa is a brilliant filler in salads or veggie burgers, too.

    I make a huge batch of zucchini and quinoa bites and freeze some for during the week when dinner is just too hard, or you have no leftovers for lunch the next day (my husband practically cries when there are no leftovers and he has to take a regular old sandwich for lunch).

    Happy Eating.

    Recipe

    Baked Zucchini, Feta and Quinoa Bites

    Baked Zucchini, Feta and Quinoa Bites

    Whole Food Bellies
    Delicious zucchini and quinoa poppers are just full of all good things. Perfect as a main when paired with a salad, or as a fun and easy snack.
    4 from 15 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Main Dish
    Cuisine Anytime
    Servings 25 bites
    Calories 27 kcal

    Ingredients
      

    • 1 cup cooked quinoa cook according to package instructions
    • 2 medium zucchini
    • 3 tablespoon whole wheat flour
    • ½ brown onion finely chopped
    • 3 cloves garlic crushed
    • 2 spring onions white and light green parts only, finely chopped
    • Zest from ½ a lemon
    • ⅔ cup crumbled feta or vegan alternative
    • 1 large egg or 1 chia egg
    • Salt and pepper to taste
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    Instructions
     

    • Preheat oven to 400 degrees. Line a baking sheet with parchment paper and set aside
    • Using the grating attachment on your food processor or the large holes of a box grater, grate the zucchini. Pop it into a sieve and set over a large bowl or in the sink. Sprinkle it with a pinch of salt and let it sit for about 10 minutes to release some of its water
    • After 10 mins place the zucchini in a nut milk bag or clean dishtowel, and squeeze well to remove as much water as you can. Once you think you have squeezed it all out, squeeze some more - it needs to be really dry
    • Place the dried zucchini in a mixing bowl. Add in the flour, chopped onion, garlic, spring onions, lemon zest, crumbled feta, egg, salt and pepper and mix well
    • Wet your hands (to prevent sticking) and form little balls/poppers using a heaped teaspoon of mixture at a time. You should be able to get about 25
    • Bake the poppers for 15 mins, flip over and bake for another 15 mins until golden and crispy
    • Remove from the oven and let cool on the baking sheet for 3-5 minutes before serving

    Notes

    Serve as a falafel with hummus and yoghurt, in a salad with a nice soft boiled egg, cold as snacks throughout the day or in a wrap with salad essentials. Freeze well - just pop into the freezer in a single layer, once frozen transfer to storage dish of choice and pop back in the freezer

    Nutrition

    Calories: 27kcalCarbohydrates: 2.7gProtein: 1.4gFat: 1.2gSaturated Fat: 0.7gCholesterol: 11mgSodium: 50mgFiber: 0.5gSugar: 0.5g
    Tried this recipe?Leave a comment HERE and let us know how it was!

    If you tried this recipe please comment and rate it.

    I love hearing your feedback and answering your questions! And if you make this please tag me on Instagram with @wholefoodbellies so I can share it <3

    Try some other 'bite' recipes perfect for little lunch boxes:

    • Colcannon Tater Tots
    • Spiced Cauliflower Parmesan Fritters
    • Game Day Beet Balls

    You can find a full index of my recipes here.

    Don’t forget to follow Whole Food Bellies on Pinterest for more recipe inspiration!

    Or if Pinterest isn’t your style, bookmark this post!

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    « Instant Pot Lemongrass Beef Brisket Noodle Soup
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    Reader Interactions

    Comments

    1. Lorelai @ Life With Lorelai says

      June 08, 2015 at 4:48 am

      YUM’d! This looks delicious. A definite must try! Please come share your blog posts over at the Home Matters Linky Party! We’d love to have you for a visit. The Door is OPEN. http://lifewithlorelai.com/2015/06/04/home-matters-linky-party-40/ 🙂

      ~Lorelai
      Life With Lorelai

      Reply
      • Whole Food Bellies says

        June 08, 2015 at 2:33 pm

        Thanks so much Lorelai! I will be sure to pop over and link up 🙂

        Reply
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    Hello and welcome, I'm Donna!

    I am so glad you are here!

    Since I have a part-time job, 3 little kids, and a love of good food (as do you I assume), I have learned how to get the most out of the kitchen in the smallest amount of time.

    Forget about hunting down weird ingredients and making trips to specialty shops.

    We are going to make the most of what is available at the store and farmer's markets all whilst enjoying some delicious meals the whole family (hopefully...if you have fussy eaters I guarantee nothing) will enjoy.

    Pop on that apron and let's get creative in the kitchen!

    More about me →

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