These quinoa egg energy bites are full of flavor, are a breeze to pull together and a great way to get some protein on the go.
The post Quinoa Egg and Broccoli Bites appeared first on MyFitnessPal Blog.
Well, hello, little nuggets of power! These energy bites are full of flavor. They’re a breeze to pull together and a great way to get some protein if you’re on the go. You can even take them on planes (along with mini bottles of hot sauce) to make the passenger next to you green with envy. Even better, take along some to share!
Active time: 20 minutes | Total time: 60 minutes
Quinoa Egg and Broccoli Bites
Ingredients
- 1 cup dry quinoa
- 2 cups low-sodium vegetable broth
- 2 tbsp extra-virgin olive oil
- 3 large eggs, lightly beaten
- 1/2 cup broccoli, cut into small florets
- 1/2 cup pecorino cheese, grated
- 1/4 cup basil, thinly sliced
- 2 tsp cumin
- 1/4 tsp cayenne
- 1 tsp salt
- Cooking spray
- Hot sauce, to taste (optional)
Directions
Preheat the oven to 350°F.
Soak the quinoa in water for 5 minutes, then drain. In a saucepan over high heat, combine the quinoa, broth and 1 tbsp of the olive oil. Bring to a boil, stir well, then reduce the heat to low. Cover and cook for 10–15 minutes, or until the broth is absorbed and the quinoa is fluffy. Drain any remaining liquid and let the quinoa cool until lukewarm before adding to the egg mixture.
In a large bowl, combine the eggs, broccoli, cheese, basil, cumin, cayenne, salt and remaining 1 tbsp olive oil. Stir in the quinoa.
Coat a 12-cup muffin pan with cooking spray and divide the mixture evenly among each muffin cup. Bake for 20 minutes, or until the centers are set and the internal temperature reaches 160°F. Let cool in the pan for 2–3 minutes, then carefully remove and transfer to a wire rack. Serve with hot sauce, if desired.
Serves: 12 | Serving Size: 1 bite
Nutrition (per serving): Calories: 112; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 51mg; Sodium: 300mg; Carbohydrate: 10g; Dietary Fiber: 1g; Sugar: 0g; Protein: 5g
Nutrition Bonus: Potassium: 116mg; Iron: 6%; Vitamin A: 2%; Vitamin C: 6%; Calcium: 5%
Originally published date: April 20, 2016; Updated date: October 2026
The post Quinoa Egg and Broccoli Bites appeared first on MyFitnessPal Blog.