Quinoa Quiche Tots


Quinoa has been quite the star of the “health food” stage for a while now, and rightfully so! These little grains (seeds, really) are packed with more protein and fiber than most of the other popular grains in today’s “superfood” race. I could ramble on and give you statistics about how healthy quinoa really is, but that’s what good-ol’ Google is for. If you don’t know much about quinoa, then definitely take some time to research it and see just how good it really is for you. You can buy it at any supermarket, it cooks just as quickly as most rices or pastas do, and it’s insanely versatile!

There are “a million and one” ways to make delicious dishes using quinoa, (like Quinoa Enchilada Casserole) but this recipe caught my eye online about a week ago and I wanted to see if it was actually worth making. The ingredient list is pretty short and that’s always an attractive thing! The recipe also doesn’t include any unhealthy items, so I figured that it was worth a try because if it was something I liked then I’d be making a lot more of them for breakfast or mid-morning snacking because they were easy AND healthy! (We all know that hitting up a granola bar around 10am get’s old after a while!)

I’m happy to report that I made the tots today! They’re delicious and we’re excited about finishing the rest of them for a quick breakfast in the morning! I found the original recipe over on Nutrition Twins and I’m so glad they shared it with us – but y’all know I love to make things my own. So, I made a few modifications to make the tots a little more appealing to my tastebuds and I really think it improved the final product. Take a few minutes to whip these tots out and see what you think of them. They’re a GREAT addition to your breakfast or snack stash and they’re WAY healthier than actual “tater tots!” (not that I really think they replace classic tots)

Printable Recipe PDF here: quinoa_quiche_tots


  • 1/2 c. Quinoa (uncooked)
  • 4 Egg Whites
  • 2 Egg Yolks
  • 3 Tbsp. Grated Parmesan Cheese
  • 1/4 tsp. Seasoning Salt
  • 1/8 tsp. Garlic Powder
  • 1 tsp. Diced Onion (dried or fresh)
  • Pepper to taste
  • 1/2 c. Chopped Mushrooms
  • 1 c. Chopped Spinach
  • 1/4 c. Diced Fresh Tomatoes


• Cook the quinoa, per package directions and let cool for 5 minutes.

• Beat eggs in a large bowl until well mixed, then add Parmesan cheese and thoroughly mix.

• Add the quinoa to the egg mixture a little at a time to “temper” the eggs so they don’t scramble with the hot grains. Mix well.

• Add the salt, garlic, onion and pepper. Mix well.

• Add the diced vegetables and mix.

• Spray a mini-muffin pan (I use a 24 count pan) with oil or non-stick spray and divide the mixture evenly among the cups using a large tablespoon.

• Bake the “tots” at 350°F for 25-30 minutes, until they begin to brown.

• Let cool 5 minutes to help set and bind the tots, before serving. Store any leftovers in the refrigerator.


• You can create your own flavor combinations by adding any vegetable combination you think you would enjoy! I’m sure bacon or ham would be delicious additions!

• Try broccoli, cheddar cheese and red onion – or maybe a southwest version with diced bell peppers, tomatoes and some crushed red pepper flakes! (Or maybe a drained can of Rotel)

• Customize these to be something you enjoy!

quinoa_quiche_tots_JTP_cooks-4 quinoa_quiche_tots_JTP_cooks-2 quinoa_quiche_tots_JTP_cooks-1


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