Description
Mini Quinoa and Veggie Cups are a healthy, bite-sized snack perfect for meal prep or a quick nutritious treat. Packed with cooked quinoa and a colorful mix of grated zucchini, carrot, red bell pepper, spinach, and onion, these baked cups are held together with eggs and cheese for a deliciously satisfying flavor. They bake to a light golden perfection and can be enjoyed warm or at room temperature, making them ideal for kids and adults alike.
Ingredients
Scale
Vegetables and Grains
- 1 cup cooked quinoa
- 1/2 cup zucchini, grated
- 1/2 cup carrot, grated
- 1/4 cup red bell pepper, finely diced
- 1/4 cup spinach, chopped
- 1/4 cup onion, finely diced
Binder and Seasoning
- 2 large eggs
- 1/4 cup shredded cheddar or mozzarella cheese
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Other
- Olive oil spray or mini muffin liners
Instructions
- Preheat Oven and Prepare Pan: Preheat your oven to 375°F (190°C). Lightly grease a mini muffin tin with olive oil spray or line it with mini paper liners to ensure the cups don’t stick.
- Combine Vegetables and Quinoa: In a large mixing bowl, add the cooked quinoa, grated zucchini, grated carrot, finely diced red bell pepper, chopped spinach, and finely diced onion. Mix gently to distribute evenly.
- Mix Egg and Cheese Mixture: In a separate bowl, whisk the 2 large eggs until smooth. Stir in the shredded cheddar or mozzarella cheese along with garlic powder, salt, and black pepper.
- Combine All Ingredients: Pour the egg and cheese mixture into the large bowl containing the quinoa and vegetables. Stir thoroughly to combine all ingredients into a uniform mixture.
- Scoop Into Mini Muffin Tin: Spoon the mixture evenly into the prepared mini muffin tin compartments, filling each cup all the way to the top to ensure a well-formed cup.
- Bake: Place the muffin tin in the preheated oven and bake for 15 to 18 minutes, or until the cups are set and lightly golden on top, indicating they are cooked through.
- Cool and Serve: Remove the muffin tin from the oven and allow the quinoa and veggie cups to cool slightly. Carefully remove them from the tin and serve warm or at room temperature.
Notes
- These cups are excellent for meal prep; store in the refrigerator for up to 5 days or freeze for up to 2 months.
- Reheat gently in the microwave or oven before serving.
- For a dairy-free version, omit the cheese or use a plant-based cheese alternative.
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Category: Snack
- Method: Baking
- Cuisine: Vegetarian
