You’ve all been asking us about quinoa–you hear it’s the superfood of the year (again!) and you want more recipes and you’ve asked for our opinion on this new hottie! Of course as registered dietitians, we love the healthy bonus quinoa packs and as fitness experts we love having another quality carbohydrate to fuel all of our workouts–and to suggest for our clients to opt for! Quinoa is a healthy grain that’s packed with fiber and protein, so it’s satiating. Plus, it’s packed with phytonutrients to help stave off disease. It’s naturally extremely low in bloating salt and in fat–and you may just find it’s your new bestie when you crave a carb! So we fired up our quinoa thinking caps and have been creating away! Thanks for sharing the love and letting us know you loved our latest quinoa creations– Skinny Burrito Bowl, Choco-nilla Oats & Quinoa Swirl, Slow Cooker Quinoa Chicken Chili and Veggie Quinoa Easy Stir-fry –all that are quinoa-kissed!
Now, without further ado, we think you’ll love these tots!
They are full of protein and low cal- just 20 calories per tot! And they are so easy to make–woohoo! This recipe is great for personalizing each family member’s own tots.
Quinoa Quiche Tots
Makes 18 mini tots
Ingredients
- 4 egg whites (We use Eggland’s Best eggs)
- 1 cup quinoa, cooked
- 2 Tablespoons Parmesan cheese
*Ingredient options below depend on the type of tot you would like to make: (Quantities provided below are for making all 18 mini tots)
Spinach+Mushroom+Tomato Tot:
- 1 c. chopped spinach
- ½ c. chopped mushrooms
- ¼ c. cherry tomatoes (cut in slices and then in halves)- place on top of quiche
Broccoli+Parmesan Cheese+Red Onion Tot:
- ½ c. chopped broccoli
- ¼ c. red onion
- 1T. (additional) Parmesan cheese
Red, Green & Yellow Pepper:
- ¼ c. red pepper
- ¼ c. green pepper
- ¼ c. yellow pepper
Kale+ red onion:
- 1c. kale
- ¼c. red onion
Directions
- Whisk together eggs, quinoa, and Parmesan cheese
- Spray mini muffin tin with oil from a spray bottle. (We simply add our own oil to a mister and spray)
- Pour egg mixture into mini muffin pans (fill about ¾ full)
- Add ingredients to each individual quiche (use a knife to mix it in)
- Bake for approximately 15 minutes at 350 degrees F.
- Take out of oven and enjoy!
Basil, mushroom, and tomato quinoa tot Broccoli, Red onion, and Parmesan tot Serves: 18 Serving Size: 1; Calories Per Serving: 20; Total Fat: 0g; Protein: 2g; Carbohydrates: 2g; Fiber:0g; Sugar: 0g; Sodium: 23mg (left to right: spinach+mushroom+tomato; broccoli+parmesean cheese+red onion; red, green & yellow pepper; kale+onion)
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The Nutrition Twins work with Eggland’s Best to help people get more nutrients.
- 4 egg whites
- 1 cup quinoa, cooked
- 2 Tablespoons Parmesan cheese
- *Ingredient options below depend on the type of tot you would like to make: (Quantities provided below are for making all 18 mini tots)
- Spinach+Mushroom+Tomato Tot:
- 1 c. chopped spinach
- ½ c. chopped mushrooms
- ¼ c. cherry tomatoes (cut in slices and then in halves)- place on top of quiche
- Broccoli+Parmesan Cheese+Red Onion Tot:
- ½ c. chopped broccoli
- ¼ c. red onion
- 1T. (additional) Parmesan cheese
- Red, Green & Yellow Pepper:
- ¼ c. red pepper
- ¼ c. green pepper
- ¼ c. yellow pepper
- Kale+ red onion:
- 1c. kale
- ¼c. red onion
- Whisk together eggs, quinoa, and Parmesan cheese
- Spray mini muffin tin with oil from a spray bottle. (We simply add our own oil to a mister and spray)
- Pour egg mixture into mini muffin pans (fill about ¾ full)
- Add ingredients to each individual quiche (use a knife to mix it in)
- Bake for approximately 15 minutes at 350 degrees F.
- Take out of oven and enjoy!