Spinach and Feta Quinoa Bites – Simple, Flavorful, and Gluten-Free

Looking for a wholesome, protein-packed snack that’s both satisfying and easy to make? These Spinach and Feta Quinoa Bites are the perfect healthy snack or light lunch option. Made with fluffy quinoa, fresh spinach, and creamy feta cheese, they’re ideal for meal prep, party appetizers, or lunchbox bites.

Why You’ll Love This Recipe

• Packed with plant-based protein and fiber
• Perfect for meal prep and snacking on the go
• Baked, not fried – light yet flavorful
• Kid-friendly and freezer-friendly
• A delicious way to use up leftover quinoa

Ingredients

• 1 cup cooked quinoa
• 1 cup finely chopped fresh spinach
• ½ cup crumbled feta cheese
• 2 large eggs
• ¼ cup grated Parmesan cheese
• 1 garlic clove, minced
• ¼ teaspoon onion powder
• Salt and black pepper to taste
• Olive oil spray (for greasing the muffin tin)

Step-by-Step Instructions

1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. If your quinoa is not cooked, prepare it according to package directions, then let it cool completely.
3. Finely chop the fresh spinach and pat it dry with a towel or paper towel to remove any excess moisture.
4. In a large mixing bowl, combine the cooked quinoa, chopped spinach, crumbled feta cheese, eggs, grated Parmesan cheese, minced garlic, onion powder, salt, and black pepper.
5. Mix until the ingredients are evenly combined and the mixture holds together when pressed between your fingers.
6. Scoop about one tablespoon of the mixture at a time and roll it into small, firm balls.
7. Arrange the quinoa balls evenly on the prepared baking sheet, leaving space between each one.
8. Lightly spray or brush the tops with olive oil for a crisp, golden finish.
9. Bake for 18–22 minutes, turning once halfway through baking, until the balls are firm and golden brown.
10. Remove from the oven and let them cool for 5 minutes on the baking sheet before serving.
11. Serve warm with a side of Greek yogurt or tzatziki for dipping, or let them cool completely for meal prep.
12. To store, place cooled quinoa balls in an airtight container and refrigerate for up to 5 days.
13. For longer storage, freeze them on a tray until solid, then transfer to a freezer bag and freeze for up to 2 months.
14. Reheat in a 350°F (175°C) oven or air fryer for 5–7 minutes until hot and crisp again.

Tips & Variations

• Add finely chopped sun-dried tomatoes for extra flavor.
• Swap feta with goat cheese or shredded mozzarella if preferred.
• For a spicy kick, mix in a pinch of crushed red pepper flakes.
• Double the batch and freeze for later – they reheat beautifully!

Storage & Freezer Instructions

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Freeze the bites on a baking sheet until firm, then transfer to a freezer-safe bag. Reheat in the oven or air fryer for 5–7 minutes.
• Meal Prep Tip: Keep them in portioned containers for easy grab-and-go lunches.

Serving & Pairing Ideas

• Serve with Greek yogurt dip or tzatziki sauce.
• Pair with a light salad for a balanced lunch.
• Enjoy as a side to grilled chicken or fish.
• Add to lunchboxes for a nutritious midday boost.

Frequently Asked Questions

Can I make these quinoa bites vegan?

Yes. Replace the eggs with flax eggs (1 tablespoon ground flaxseed + 3 tablespoons water per egg) and use a dairy-free feta substitute. The texture will remain soft and tasty.

Can I use frozen spinach?

Absolutely. Thaw it completely and squeeze out all excess moisture before adding it to the mix. Too much water can make the bites soggy.

What type of quinoa works best?

Any type, white, red, or tri-color quinoa—works well. Just make sure it’s fully cooked and cooled before mixing.

How can I keep the bites from sticking?

Use a nonstick muffin tin and lightly grease it with olive oil spray or line it with silicone baking cups for easy removal.

Ready to Make It?

These Spinach and Feta Quinoa Bites are the perfect make-ahead snack that fits any occasion—from quick lunches to healthy party appetizers. Save this recipe on Pinterest or bookmark it for your next meal prep day!

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