Quinoa Quiche Tots

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_mini_basiltomato

 

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)

Quinoa_Quiche_Tots_preparation

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)

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients.

quinoa_quiche_tots_collage

Quinoa Quich Tots written

 

Quinoa Quiche Tots
 
Makes 18 mini tots 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
Author:
Serves: 18
Ingredients
  • 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
Instructions
  1. Whisk together eggs, quinoa, and Parmesan cheese
  2. Spray mini muffin tin with oil from a spray bottle. (We simply add our own oil to a mister and spray)
  3. Pour egg mixture into mini muffin pans (fill about ¾ full)
  4. Add ingredients to each individual quiche (use a knife to mix it in)
  5. Bake for approximately 15 minutes at 350 degrees F.
  6. Take out of oven and enjoy!

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4 replies
    • Lyssie Lakatos
      Lyssie Lakatos says:

      Hi Kate! Great question! We haven’t made them in larger tins so we wish we could tell you for sure, but we’d guess about 25 minutes. Definitely keep checking and when they start to pull away from the edges and are browning on top, you probably are about there! We hope this helps! Thanks for trying it, please let us know what you find! x & x, L & T

    • Tammy Lakatos Shames
      Tammy Lakatos Shames says:

      Hi Melissa! We’ve never tried to freeze them, but we don’t see why they wouldn’t freeze well. In fact, if they do it would be great to make a huge batch and freeze in advance so you can defrost them and have them ready to go in moments! 🙂 We hope this helps! x & x, T & L

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