Boost the nutrition and blast away boring with these Mini Quinoa Bites. Pair with hard-cooked eggs and fresh fruit and veggies; your lunch box will thank you!


In a small saucepan, bring vegetable broth to a boil. Add quinoa. Cover and reduce heat to low; cook until broth is absorbed, 12 to 15 minutes. Let stand covered for 5 minutes.

Preheat oven to 350°F (180°C). Line mini muffin pan with paper liners; set aside.

Transfer quinoa to a large bowl. Stir in cauliflower rice, ham, Parmesan and Cheddar cheese, flour, parsley and mustard; set aside.

In a small skillet, heat olive oil over medium heat. Add onion and garlic and cook for 5 minutes, stirring occasionally. Stir into quinoa mixture. Season with salt and pepper to taste. Stir in beaten eggs until mixture is fully combined.

Generously spoon into prepared muffin pan. Bake for 20 to 25 minutes or until tops are firm to the touch. Let cool in pan for 5 minutes. Transfer to rack. Enjoy warm, room temperature or chilled.

Tip: For a full veggie option, replace ham with diced firm tofu.
Tip: Look for cauliflower rice (or crumbles) at your grocery store in the refrigerated section of the produce department.

Brought to you by: Egg Farmers of Ontario