⏱ 40 min total

Cheesy Quinoa and Broccoli Patties

Name: Cheesy Quinoa and Broccoli Patties
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup Quinoa; ³⁄₁₆ small Onion; ³⁄₁₆ tbsp Olive oil; ⅛ cup chopped Broccoli; ¹⁄₁₆ cup Breadcrumbs; ³⁄₁₆ tsp Black pepper; ³⁄₁₆ tsp Salt; ³⁄₁₆ cup Water; ³⁄₁₆ large Egg; ¹⁄₁₆ cup Parmesan cheese

Per 1 serving · 96 g · 10 ingredients

Calories

125

6%
of a 2,000 cal day

Protein
5.4g
17% of calories
Carbs
15g
46% of calories
Fat
5.1g
36% of calories

Portion

At a glance

One serving of Cheesy Quinoa and Broccoli Patties (96 g) has 125 calories, with 5.4 g of protein, 15 g of carbohydrates and 5.1 g of fat. Most of its energy comes from carbs (46% of calories). Keep an eye on sodium, which provides 21% of the daily value.

Per 100 g

130cal

low energy density

Protein per 100 cal

4.3g

Net carbs

13g

carbs minus fiber

Fiber

1.8g

1 g sugar

High in

20%+ of the daily value

Nothing notable

Good source of

10–19% of the daily value

Vitamin C12%
Vitamin K12%
Thiamine10%
Riboflavin (B2)10%
Folate (B9)11%
Iron15%

Watch

20%+ of the daily value

Sodium21%

Ingredients

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

Directions

Prep 15 minCook 25 min

1
Cook your quinoa according to package directions.Once the quinoa has absorbed all the water (this shouldn’t take longer than 15 minutes), put it on a plate and let it cool completely.
2
Next, sauté your diced onion with the oil in a sauté pan over medium heat until it’s soft and translucent, 5-7 minutes. Set aside and let cool completely.
3
Bring a pot of water to boil with a steam tray over top. Cook your broccoli in tray, covered, until tender, then let cool as well. Once the broccoli has cooled completely, dice into small pieces.
4
In a large bowl, mix all the ingredients together, leaving the egg until the end. Mix well so you have a smooth, wet mixture that will allow you to make patties that will stick together.
5
Heat some olive oil in a pan, and make your patties using about 1/4 cup of the mixture.
6
Cook each patty for about 7-8 minutes on each side on medium heat. You want the patty to develop a crust, but not to burn, so watch them carefully. Let cool for a couple of minutes before eating.

Vitamins & minerals

Amounts for 1 serving (96 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	25 μg	3%
Vitamin C	11 mg	12%
Vitamin D	0.2 μg	1%
Vitamin E	1 mg	6%
Vitamin K	14 μg	12%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.1 mg	10%
Niacin	1 mg	4%
Vitamin B6	0.1 mg	9%
Folate (B9)	45 μg	11%
Vitamin B12	0.1 μg	6%
Pantothenic acid	0.4 mg	7%
Choline	38 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	71 mg	7%
Iron	1 mg	15%
Potassium	161 mg	3%
Magnesium	37 mg	9%
Phosphorus	125 mg	18%
Zinc	1 mg	7%
Copper	0.1 mg	13%
Manganese	0.4 mg	18%
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	3 μg	—
Arginine	0.3 g	—
Aspartic acid	0.5 g	—
Beta carotene	46 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0.1 μg	—
Lysine	0.3 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	21 μg	—
Serine	0.3 g	—
Starch	10 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 125 calories

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

24min
Walking (3.5 mph)
15min
Cycling (moderate)
10min
Running (6 mph)
18min
Swimming laps

Common questions

How many calories are in Cheesy Quinoa and Broccoli Patties?

One serving of Cheesy Quinoa and Broccoli Patties (1 serving) has 125 calories, which works out to 130 calories per 100 g. That is about 6.3% of a 2,000-calorie day.

Are Cheesy Quinoa and Broccoli Patties high in protein?

Not especially. It has 5.4 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Cheesy Quinoa and Broccoli Patties keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cheesy Quinoa and Broccoli Patties?

494 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cheesy Quinoa and Broccoli Patties?

1 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 (96 g)

Calories125

% Daily Value*

Total fat 5.1g	7%
Saturated fat 1.3g	7%
Trans fat 0g
Cholesterol 33mg	11%
Sodium 494mg	21%
Total carbohydrate 15g	5%
Dietary fiber 1.8g	6%
Total sugars 1g
Protein 5.4g

* 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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