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.

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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.

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.

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.

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

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.

4.07 from 16 votes

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Main Dish

Cuisine Anytime

Servings 25 bites

Calories 27 kcal

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Ingredients

  

1x2x3x

• 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

Cook ModePrevent your screen from going dark

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
  2 medium zucchini
• 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 cooked quinoa, flour, chopped onion, garlic, spring onions, lemon zest, crumbled feta, egg, salt and pepper and mix well
  1 cup cooked quinoa, 3 tablespoon whole wheat flour, ½ brown onion, 3 cloves garlic, 2 spring onions, Zest from ½ a lemon, ⅔ cup crumbled feta, 1 large egg, Salt and pepper to taste
• 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

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

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

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