Low Sodium Crispy Quinoa Bites

These Low Sodium Crispy Quinoa Bites are a wholesome and flavorful snack that's perfect for guilt-free munching or an elegant appetizer. Packed with protein-rich quinoa, fresh parsley, zesty lemon, and nutty Parmesan cheese, these bite-sized delights are baked to golden perfection for a crispy texture without the need for excess salt. Infused with aromatic spices like garlic, onion powder, oregano, and thyme, each bite bursts with herbaceous goodness. Easy to prepare in under an hour, they are a healthier alternative to traditional fried snacks and cater to those seeking low-sodium options. Serve these versatile bites with a tangy yogurt dip or enjoy them on their own for a satisfying treat that checks all the boxes for taste and nutrition.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 2 tablespoons Olive oil
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 0.5 teaspoon Black pepper
• 1 large Egg
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Lemon zest
• 0.25 cup Parmesan cheese, grated
• 0.5 cup Bread crumbs
• 1 Nonstick cooking spray

Directions

Step 1

Rinse the quinoa under cold water to remove any bitterness.

Step 2

In a medium saucepan, bring 2 cups of water to a boil and add the rinsed quinoa. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.

Step 3

Turn off the heat and let the quinoa sit, covered, for an additional 5 minutes. Fluff with a fork and let cool slightly.

Step 4

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray with nonstick cooking spray.

Step 5

In a large mixing bowl, combine the cooked quinoa, olive oil, garlic powder, onion powder, dried oregano, dried thyme, black pepper, egg, chopped parsley, lemon zest, Parmesan cheese, and bread crumbs. Mix well to combine.

Step 6

Using your hands or a small ice cream scoop, form the mixture into small balls or patties, about 1 inch in diameter, and place them on the prepared baking sheet.

Step 7

Lightly flatten each quinoa ball or patty with the palm of your hand.

Step 8

Spray the tops of the quinoa bites with a little more nonstick cooking spray to help them crisp up in the oven.

Step 9

Bake in the preheated oven for 18-20 minutes, flipping halfway through, until they are golden brown and crispy on both sides.

Step 10

Remove from the oven and allow to cool for a few minutes before serving.

Step 11

Serve warm as a snack or appetizer, possibly with a low-sodium dipping sauce or yogurt.

Nutrition Facts

Serving size	(840.8g)

Amount per serving	% Daily Value*
Calories	1245.1

Total Fat 57.0g	0%
Saturated Fat 11.1g	0%
Polyunsaturated Fat 4.6g
Cholesterol 239.5mg	0%
Sodium 2056.7mg	0%
Total Carbohydrate 136.7g	0%
Dietary Fiber 4.6g	0%
Total Sugars 4.6g
Protein 46.8g	0%

Vitamin D 53.8IU	0%
Calcium 455.2mg	0%
Iron 10.3mg	0%
Potassium 464.7mg	0%

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

Source of Calories

Fat: 41.1%

Protein: 15.0%

Carbs: 43.8%