These Broccoli Cheddar Quinoa Cups are packed with flavors and are quick and easy to make. They are perfect for snack, lunch, and dinner and are great for baby-led weaning. The whole family is going to love this recipe.
These broccoli cheddar quinoa cups are amazingly delicious.
They are packed with good for you ingredients and are perfect for snack time or as lunch or dinner, both for adults and hungry kids.
Having a picky little eater?
In this family, we love broccoli! Steamed, grilled, sautéed, raw, you name it.
However, I know that is not always the case for other families.
With that being said, Oliver has been getting a little bit picker since he turned one. So I have come up with all the fun and delicious ways to incorporate all the flavors and nutrients into one bite.
These broccoli quinoa bites are the perfect way to “hide” healthy nutrient-dense food that otherwise would be rejected from the youngest family members (or picky husbands). They are also perfect for baby-led weaning.
All of my baby-led weaning recipes are also parents-friendly too! Just add salt to taste and the whole family can enjoy the same food.
Why I love these broccoli cheddar quinoa cups
Both me, my husband, and our one-year-old absolutely love this recipe, and there are so many reasons why.
Quick and easy to make
All that’s needed to make this recipe is one bowl, one muffin pan, and one oven.
The perfect meal prep
I make a batch of these and use them throughout the week. This is my favorite way of cooking, especially when it comes to cooking for my kid. They can be served cold or heated up in the microwave for 30 seconds. Lunch on the table within a minute – SCORE!
These broccoli cheddar quinoa cups are perfectly freezer friendly. They thaw fast, either on the counter or in the microwave, and they will stay fresh in the freezer for up to 2 months.
Great way to incorporate veggies, especially for your little picky eaters
Seriously, they might not even think that there is broccoli in there.
Packed with nutrients
This quick and easy recipe is packed with nutrients such as protein, fiber, minerals, antioxidants, and vitamins.
Even if your kid is not a big fan of broccoli, I think they will be after they taste these cheese cups.
Health benefits of quinoa
Quinoa is a seed that is packed with nutrients. It’s rich in proteins, fiber, vitamins, minerals, and other essential nutrients, while still being gluten-free.
Vitamins and Minerals
Quinoa is rich in magnesium, zinc, iron, and folate. They are all vitamins and minerals that are important to adults, but even more important for babies and toddlers. They will help with the development of the body and brain.
The amount of fiber that is found in Quinoa is very high. In fact, it is a lot higher than the fiber content that is found in many grains, such as rice and oats.
Quinoa is a great source of protein, especially for vegans and vegetarians. In fact, quinoa is considered a complete protein since it contains all essential 9 amino acids, which is very rare among plants.
You can read more about quinoa here.
Health benefits of broccoli
We all know that broccoli is healthy, right? But do you know what makes it so healthy?
Broccoli is packed with vitamins, minerals, and antioxidants that are all beneficial to our health and well-being.
In fact, there are studies that suggest that broccoli might help
- boosting the immune system
- reducing the risk of cancer and diabetes
- Improve bone health
- Reduce inflammation
You can read more about the health benefits of broccoli here.
With all that in mind, let’s eat all the broccoli!
Ingredients needed to make broccoli cheddar quinoa bites
With only seven ingredients, these cheese broccoli quinoa bites are a full meal. Protein, carbs, fat, and veggies, all in one bite.
- Cooked quinoa – red, white, or black – doesn’t matter
- Cheddar cheese
- Broccoli – frozen, thawed and drained
- Garlic powder
- Black pepper
- Salt – eliminate the salt for the youngest kids
How to make Broccoli quinoa cups
This BLW recipe comes together really fast and is super easy to make.
Start with preheating the oven to 350F.
Cook the quinoa according to the instructions on the package label.
Thaw the broccoli, squeeze out excess water and finely chop it into small pieces.
Now, add all the ingredients into one large bowl – cooked quinoa, eggs, grated cheddar cheese, broccoli, garlic powder, black pepper, and salt.
Mix all the ingredients using a whisk or a spoon until it becomes an even mixture.
Then, scoop the mixture into a muffin pan (I use this non-stick silicone muffin pan).
Lastly, top with a few extra broccoli pieces or shredded cheese if preferred.
Bake the broccoli cheddar quinoa cups in the preheated oven for 18 – 20 minutes or until they are cooked in the middle.
How to serve the broccoli cheddar quinoa cups
These broccoli quinoa bites are great to eat both warm and cold.
To Oliver, I serve them cold as a snack when we are in the park. The size makes it perfect for him to hold and eat and they don’t fall apart either.
They are also great to serve as lunch or dinner. Thanks to all the nutritious ingredients it’s a full meal right in one broccoli cup.
Of course, they can be served as part of a meal too. Add some steamed sweet potatoes, green beans, or peas to the quinoa bites for some more variations.
And yes, obviously the adults will love this recipe too! You might have to add some more salt to the recipe to please the grownup’s tastebuds, but it’s going to be loved by you as well!
How to store broccoli cheddar quinoa cups
These broccoli cheddar quinoa cups are perfect for meal prep and they store well in both the fridge and freezer.
- Store them in the fridge for up to five days.
- Store them in the freezer for up to two months. Defrost on the countertop or in the microwave.
How is your baby-led weaning going? Do you have any ideas of kid-friendly recipes you want me to make? Leave me a comment below!
Other family-friendly meals to make
- 2 1/2 cups cooked quinoa
- 4 eggs
- 1.5 cups grated cheddar cheese
- 1 cup finely chopped broccoli (frozen, thawed and drained)
- 1 tsp garlic powder
- 1/2 tsp black pepper or to taste
- 1/2 tsp salt or to taste
- Start with pre heating the oven to 350F.
- Cook the quinoa according to the instructions on the package label.
- Thaw the broccoli, squeeze out excess water, and finely chop it into small pieces.
- Add all the ingredients into a large bowl - cooked quinoa, eggs, grated cheddar cheese, broccoli, garlic powder, black pepper, and salt.
- Mix together all the ingredients using a whisk or a spoon.
- Scoop the mixture into a muffin pan (I use this non-stick silicone muffin pan).
- Top with a few extra broccoli pieces or shredded cheese (optional).
- Bake in the preheated oven for 18-20 minutes or until they are cooked in the middle.
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Amount Per Serving: Calories: 133Total Fat: 7gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 76mgSodium: 221mgCarbohydrates: 10gFiber: 2gSugar: 1gProtein: 7g
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.