⏱ 50 min total

Baked Broccoli-Cheddar Quinoa Bites

Name: Baked Broccoli-Cheddar Quinoa Bites
Prep time: 5 min
Cook time: 45 min
Total time: 50 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup Quinoa; ¹⁄₁₆ tsp Salt; ⅛ cup chopped Broccoli; ⅛ cup, shredded Cheddar cheese; ¹⁄₁₆ tsp Baking powder; ¹⁄₁₆ tsp Garlic powder; ¹⁄₁₆ tsp Onion powder; ¹⁄₁₆ tsp Black pepper; ⅛ large Egg; ⅛ spray , about 1/3 second Cooking spray

Per 1 serving · 37 g · 10 ingredients

Calories

5%
of a 2,000 cal day

Protein
5.1g
21% of calories
Carbs
7.9g
33% of calories
Fat
4.9g
46% of calories

Portion

✓ Sugar free

At a glance

One serving of Baked Broccoli-Cheddar Quinoa Bites (37 g) has 96 calories, with 5.1 g of protein, 7.9 g of carbohydrates and 4.9 g of fat. Most of its energy comes from fat (46% of calories).

Per 100 g

258cal

medium energy density

Protein per 100 cal

5.3g

Net carbs

carbs minus fiber

Fiber

0.2 g sugar

High in

20%+ of the daily value

Nothing notable

Good source of

10–19% of the daily value

Calcium10%
Phosphorus18%
Manganese11%
Selenium11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 45 min

1
Preheat the oven to 350°F. Line 16 cups of a 24-cup mini muffin pan with paper liners or coat with cooking spray.
2
Cook the quinoa with 1/8 tsp salt according to package directions. Remove from heat and let stand, covered, for 5 minutes. Transfer to a large bowl and let cool for at least 10 minutes.
3
Add the broccoli, Cheddar, baking powder, garlic powder, onion powder, pepper, and the remaining 1/4 tsp salt to the quinoa. Stir in the egg.
4
Divide the quinoa mixture among the prepared muffin cups, pressing firmly with lightly moistened fingers. Mist the tops with cooking spray.
5
Bake until golden, 22 to 25 minutes. Let cool in the pan on a wire rack for 20 minutes, then remove to the rack to cool completely.

Vitamins & minerals

Amounts for 1 serving (37 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	41 μg	5%
Vitamin C	8 mg	8%
Vitamin D	0.2 μg	1%
Vitamin E	0.5 mg	3%
Vitamin K	9 μg	8%
Thiamine	0.1 mg	4%
Riboflavin (B2)	0.1 mg	9%
Niacin	0.2 mg	1%
Vitamin B6	0.1 mg	7%
Folate (B9)	31 μg	8%
Vitamin B12	0.1 μg	6%
Pantothenic acid	0.3 mg	6%
Choline	29 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	102 mg	10%
Iron	1 mg	9%
Potassium	107 mg	2%
Magnesium	27 mg	6%
Phosphorus	124 mg	18%
Zinc	1 mg	7%
Copper	0.1 mg	9%
Manganese	0.2 mg	11%
Selenium	6 μg	11%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	41 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	37 μg	—
Serine	0.2 g	—
Starch	6 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 96 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

18min
Walking (3.5 mph)
11min
Cycling (moderate)
8min
Running (6 mph)
13min
Swimming laps

Common questions

How many calories are in Baked Broccoli-Cheddar Quinoa Bites?

One serving of Baked Broccoli-Cheddar Quinoa Bites (1 serving) has 96 calories, which works out to 258 calories per 100 g. That is about 4.8% of a 2,000-calorie day.

Are Baked Broccoli-Cheddar Quinoa Bites high in protein?

Not especially. It has 5.1 g of protein per serving, and protein supplies 21% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Baked Broccoli-Cheddar Quinoa Bites keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Baked Broccoli-Cheddar Quinoa Bites?

257 mg per serving.

How much sugar is in Baked Broccoli-Cheddar Quinoa Bites?

0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (37 g)

Calories96

% Daily Value*

Total fat 4.9g	6%
Saturated fat 2.3g	12%
Trans fat 0.1g
Cholesterol 34mg	11%
Sodium 257mg	11%
Total carbohydrate 7.9g	3%
Dietary fiber 1g	4%
Total sugars 0.2g
Protein 5.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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