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Parmesan Quinoa Bites


Remember how I eat gluten free?  And remember how if I didn’t have to, I wouldn’t?  Yeah, this ol’ body doesn’t do well with that gluten stuff……but I really wish it’d change its mind.  Because I miss a few things! ;)  But I make do with a variety of creative ingredients.  (All my recipes here are either gluten free, or adapted to be GF.)


So, when I come upon recipes from friends or online that are gluten free (or easily adaptable), I get really excited.  Like Christmas morning excited!  


A month or so ago, I came upon a recipe for Cheesey Quinoa Bites, that had gluten in them.  So I changed a few things, altered the ingredient portions just a bit……..and now these could easily be one of my favorite meals lately.


And I say meals because Quinoa is a complete super protein and is very filling on its own.  Yeah, sometimes we’ll make a salad or some steamed broccoli for the side…..but these little babies are awesome all alone!  The original recipe suggests honey mustard to dip them into……which is my favorite.  But ranch is also tasty!  Or eat them sans dip.




Oh wait, you have never heard of Quinoa?  Well, it’s a seed (but acts like a grain) and is similar in size to cous-cous……but different in flavor.  It takes on other flavors really well and can be eaten as a side, mixed in with salads, or treated as the main meal because of its high protein content.  It’s a really fun way for Gluten Free-ers (yeah, awesome grammar, I know) to have another grain choice…..because wheat is off limits.  But, of course is just as fantastic for you who eat gluten too.  And really, really healthy.  (Here’s a simple go-to recipe I use often, when eating quinoa as a side.)


For these little Parmesan Quinoa Bites, just combine some quinoa, parmesan cheese, grated carrot, onions, herbs and some other goodness……..bake it into little bites, and you have a thin crispy/cheesey crust, with a moist savory center.  Yum, yum, and more yum.





Now, come on.  Who can resist a simple and savory Quinoa Bite, packed with so much goodness?



Ready to bake your own Parmesan Quinoa Bites?



Full recipe written out below.



First, gather your ingredients:



Then, grate your carrots, slice your green onions, and chop your parsley.



Add all ingredients into large mixing bowl.



Combine thoroughly.



Fill muffin tin pans (that are completely covered in cooking spray) 3/4 full with mixture.  Press into tin with the back of a spoon.



Add a bit more parmesan cheese on top.



Bake at 350 (fahrenheit) for 20-30 minutes.  Then enjoy. 


So delicious dipped in Honey Dijon Dressing, Ranch……or your favorite dip.


And also delicious re-heated the next day for lunch. 

(I’ve never frozen them and re-heated them because they never last that long.  But I’m sure they’d do fine!)





Parmesan Quinoa Bites

(adapted from this recipe)


  • 2 1/2 cups of cooked quinoa (instead of preparing quinoa with water like the package suggests, use chicken broth. so much tastier!)
  • 3 large eggs
  • 3 stalks of green onion, sliced thin
  • 1 cup grated carrots
  • 2 cloves garlic, minced
  • 1/3 cup fresh parsley, chopped
  • 3/4 cup parmesan cheese, plus extra to sprinkle on top
  • 3 Tbsp rice flour (or regular flour if you’re not GF)
  • 1/4 tsp salt (more if you use water to make your quinoa. otherwise, the chicken broth adds enough salt.)
  • 1/4 tsp pepper



Preheat oven to 350 (fahrenheit). 

Combine all of your ingredients in a large bowl (except for the extra parmesan for the top of each bite) and mix well.  Spray your muffin tins entirely with cooking spray (don’t skimp on the spray or your bites will stick).  Scoop out enough mixture to fill your standard muffin tins 3/4 full.  Press down firmly with your fingers or the back of a spoon.  Sprinkle more parmesan cheese on top of each muffin tin portion.  Bake in over for 20-30 minutes.  Ready when slightly browned on top and a fairly browned crust on bottom and sides has formed.  (The charm of these bites is the nice and crispy, almost chewy, crust around all the edges.  The cheese melts and bakes into the sides….and oh my, it’s heavenly.  So don’t remove too early…..but you don’t want them burnt and dried out either.  So watch them carefully!)


Pop out of muffin tins and allow to cool slightly.  Dip bites into your favorite dressing and enjoy!







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Ashley Johnston
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Ashley Johnston

Owner at Make It & Love It
Ashley Johnston is a professional DIY costume maker, sewist, crafter, and owner of Make It & Love It. She is a mom of 5 and a wife to a very patient (with my craft clutter) husband. In case you’re wondering, she always chooses crafting/sewing/designing over mopping/dusting/wiping base boards……but bathrooms/laundry/full bellies are always attended to. Whew!
Parmesan quinoa bites
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  1. Jordan says:

    This was a wonderful recipe. I stumbled upon it right before I went grocery shopping so I got to try them out the same day. Everybody loved them. Topped them with some tomato preserves a friend dropped by the house, nothing but great timing that made this meal come to life. Thank you for sharing.

  2. Danita Courtney says:

    Thanks Ashley! I am traveling and I want to make this for a snack on the road! I also sent it to my daughter who is pregnant and needs to eat a special diet! Love this! Thanks for all the modifications!!!

  3. Veralyn says:

    These look awesome! If you really love quinoa, then you should go check out this site:
    the homepage is
    The author does gluten free and paleo foods, but the one I’m super excited about is the quinoa tortilla she just developed! I think she is going to have a lot more quinoa themed recipes coming up. :)

  4. Priyanka says:

    I loved your recipe, but unfortuantely we dont get this ‘Quinoa’ in India. So can i replace it with something else?

    – Priyanka from India

  5. Anonymous says:

    I made a different version but they smell so good! I added chopped garlic, onion and kale, plus some Swiss and gruyere cheese can’t wait to taste because they smell fantastic!!

  6. Victoria says:

    How many calories for 1 of these?

  7. Lisa S says:

    I made these last night and they were fantastic, even without any dips! Next time I make them I’m going to alter the health factor and add a tiny bit of crumbled crispy bacon!

    1. Ashley says:

      I’ve tried these with bacon too……..they’re delicious! Try dipping them in Blue Cheese too. Yum! :)

  8. VeGROSS says:

    Well, these were awful…the only one in our family who liked them were our 10 months old who would eat dust bunnies dipped in ketchup. Tried all sorts of dips and sauces with them, but could not get over the worthless flavor of nothingness. That recipe needs to be fixed or destroyed. I love exaggeration for the sake of making a point.

  9. Terri says:

    I just used a recipe converter and found each bite would be 191 calories and that wasn’t even adding in the broth. I used a quantity of 12 because I could not find how many this would make in the recipe. They look wonderful, but that seems like a lot of calories. How many bites does the recipe make. Maybe I need to adjust the quantity on the converter.

    1. Alice says:

      Terri I just made these tonight. Using a regular size muffin pan I got 12 bites. I used the app Lose It to check my calories and came up with 115 each. That was with reduced sodium chicken broth. Hope this was helpful.

  10. Lacey says:

    Delicious! Thanks for sharing, these are a new favourite!

  11. Daniela says:

    Hi there!

    Has anybody tried them cold?
    I am thinking of making them as fingerfood for a party this weekend and would like to prepare them the day before…

    Greetings from Germany


  12. Daniela says:

    Huhh – sounds lovely…maybe trying it at a party next weekend…

    Greetings from Germany


  13. Liz says:

    I just made these…didn’t have muffin tins so made them more into a crab-cake kind of shape and cooked on a greased cookie sheet. I also substituted chopped fresh spinach for parsley. A good 25 minutes each side, for even browning, at 375…and they’re delicious with a bit of blue cheese dip! I’ll definitely make these again, perhaps with some worcestershire sauce and such so they can be served without the dip. These are OK without it but a tiny bit bland.

    Thanks for the recipe!

  14. Joanne says:

    Are these better served warm or cold I want to make them to take to an after running club brunch.they would be in my car about 2 hours. It is cold out so no concern about spoilage.

  15. Michelle W says:

    Oh and will sub vegan chicken broth!

  16. Michelle W says:

    As I am newly gf vegan, I’m gonna use egg replacer for the eggs, and nutritional yeast for the parm, and daiya shreds the the cheese on top. Thanks for this, yum!!

  17. Kathleen says:

    Can these be frozen and then reheated?

  18. Kimberly says:

    OMG, these are amazing! I found them on Pinterest a few weeks ago and tried them this evening and can’t wait to make them again! Thanks for a great recipe!

  19. Jennifer says:

    made these for dinner tonight: yum! I am excited to add this to our regular rotation and experiment with other vegetables and spices. Thanks for sharing.

  20. Nicole says:

    I have found the Quirky Cooking blog to be very helpful for gluten free recipes.
    hope it may be of some help to you.
    Kind Regards

  21. Vone says:

    Looks so tasty and I think I have all the ingredients in my house so I might actually try it. Just Pinned it – with thoughts of making it this weekend.

  22. Stacie says:

    Making these right now! I didn’t have carrots so I used grated squash! I’m sure any veggie finely chopped and/or grated will be just as delicious!

  23. Alyssa says:

    I have found some really great GF products at They have TONS of GF baking extracts, pastas (they’re GF and really good, I swear!), and tons of other stuff that is really delish!

    I can’t wait to try this recipe…thanks for the post!

  24. JoAnn @ SweetPepperRose says:

    These look good and I’ve been wanting to try quinoa – thanks for sharing your version.

  25. Mrs. Chili says:

    I made these tonight. They are absolutely making it into the Chili Family dinner rotation. Thank you!

  26. Barbara says:

    Grains, such as wheat and rice, are also seeds. When you’re saying quinoa is a seed and not a grain, that would be incorrect. Grains – seeds – all the same thing. Flours are another thing entirely. Much of what we buy is processed, but they are grains just the same. The very definition of grain is:

    1. a small, hard seed, especially the seed of a food plant such as wheat, corn, rye, oats, rice, or millet.

    2. the gathered seed of food plants, especially of cereal plants.

    3. such plants collectively.

  27. Christie says:

    Thank you for sharing this recipe. I am trying to eat healthier meals that are homemade this was perfect. Next time I am going to add some zucchini in to add even more veggies.

  28. Anonymous says:

    Awesome is the word. I tried this today and it turned out really really good! My husband loved it and so did I :) Thankyou for sharing this wonderful recipe.

  29. Bree says:

    Made these tonight–my first time cooking quinoa–and they were yummy! Even my pickiest eater loved them! Thanks!

  30. Carter says:

    Made these last night and loved them! Even better the next day! Funny thing – they taste wonderful if I eat them upside-down (so my tongue tastes the cheese first! LOL

  31. Shannon says:

    Where would I find the nutritional content for your recipes?

  32. Anonymous says:

    Is it wrong that I love you a little extra because you have celiac? Not only are you the most amazing crafter, but you have celiac too! In other words, I love every single post that you post!

  33. Kimberley says:

    Thanks for this! I am excited to try these- with veg broth.
    Have you seen this G-free treat?
    “Gluten-free, vegan, and full of fiber, socca is an excellent alternative to white flour tortillas, pizza dough, crepes, or flatbreads”

  34. Monica says:

    I am excited to try these! And I super love that they’re being eaten on your ikea plate…lol…a staple in this house. :)

  35. Lindy says:

    I can’t have green onion, can I leave it out or is something I can substitute it for?

  36. Nimisha says:

    Looking at these make me hungry …great recipe & Pictures

  37. Danell Rios-Schmehl says:

    Just in case you are not aware of the King Arthur Flour site, they have great GF recipes and ingredients. And a baker that you can email or call with questions that you may have.

  38. Sarah K. says:

    Love all the ingredients – must try this weekend! In the meantime, I’ve got kale chips in the oven. Hooray! (I know how to live it up on a Friday night, right?!)

  39. SheilaG @ Plum Doodles says:

    Oh, my, these look so good! I’ve been gluten-free for less than a year, still learning, and always looking for uncomplicated recipes- this fits the bill perfectly! Thanks so much for sharing. Thinking I might try them with a little bacon.

  40. Charlotte says:

    These look amazing and like you I am also GF!! I was just wondering, do you think I could make these with pearl/Israel cous cous??

    Thanks for the recipe;)

    1. Susa Glenn says:

      Uh…. Couscous is wheat.

    2. Ana says:

      Yes, it is made of wheat but now there is brown rice couscous that is a GF option.

      I believe originally they were also made with millet and in some places they still do, but I do not know if you can find any in the US.

  41. Anonymous says:

    I have a big block of fantastic parmesan –so tangy!– so decided to make these tonight. Here’s my take; I used the 1 cup quinoa: 2 cups liquid ratio, but my cooked grain was quite loose and wet. I drained it, but my “batter” was still pretty wet. I’d cut down the liquid next time to get fluffier quinoa. Also, even though I added no salt, the bites were still far too salty–maybe half broth/half water would be better. I SAW the carrots in the photos but didn’t notice they weren’t on the ingredient list so I accidentally left those out, but will remember next time! I also added some fresh basil and thyme because I have it growing. I will only fill the muffin cups about half-way, too, because the “bites” were a bit more like “muffins”, (this recipe fills one whole 12 muffin pan, so you’d need to grease another half-pan or so. I might use my mini-muffin pan.) Maybe some crumbled bacon? Bleu cheese? These bites are really delicious, undeniably nutritious, and the recipe seems like a good starter for lots of yummy additions! Two thumbs up–and now I know what to do next time.

    1. Ashley says:

      Yeah, making quinoa can be tricky sometimes. The 2 to 1 ratio rarely works for the cooking time they give me on the package. I always have to let it simmer longer to let the juices steam off and let the quinoa continue to soften and fluff in the pan. I just keep checking until the water is completely gone from the bottom of the pan.

      And sorry about the saltiness. I guess this could vary depending on types of cheeses and broths that you use. But, I guess all of our palates are a little different too. But thanks for mentioning it for others to be aware of.

      And gosh, the carrots. A couple others mentioned that too and I just added it into the recipe. Not sure where my head was this morning! :)

      But mmmmm, basil and thyme sounds fantastic. And oh, bacon and bleu cheese…..I’m definitely adding that next time. Thanks!


  42. Kristen says:

    Looks delicious and currently making it for dinner tonight. I think you forgot to list your carrots in the last list of ingredients. I saw it in the photos but didn’t see it in the list, so I forgot to put them in :? I bet their still delicious though :D

    1. Ashley says:

      Ack! So sorry, I just added that in. Whoops! The carrots don’t offer a huge flavor so I’m sure they’ll still be delicious! :)

    2. Kristen says:

      Yup! Still delicious without the carrots. But I will plan on sneaking them in next time – gotta get those veggies :D

  43. Laura G says:

    I tried making these tonight… Except I didn’t have carrots and used beets instead…still, really good. Also, for a meal, it would probably be easier to bake it in a casserole dish instead of cupcake tin. I am going to try that next time.

    1. Ashley says:

      Oh wow, I never thought to use beets. I actually like beets, so I may have to try that! And yeah, it would be great as a casserole too but then you wouldn’t have that awesome crispy (almost chewy) crust on each one. But a casserole would be faster! :)

  44. Sarahendipity says:

    I recently had to switch my diet to GF. WOW, talk about difficult. Thanks for a recipe to add to my meager collection. This looks wonderful! ☺

  45. Pamela says:

    ^^Yes! Sprouting grains completely changes how your body reacts to them (more like a vegetable than a grain). I can tolerate sprouted grains on occasion, but never regular unsprouted.

  46. StudioArtMajor says:

    The recipe looks great!
    Maybe you have already tried this or maybe you have true allergy to gluten and it isn’t an option but… just an FYI
    Gluten doesn’t go well for me but often I can tolerate things made with organic sprouted flours.
    To Your Health Sprouted Flour Co. has been a great source for me but there are others, if you have any interest in looking into this.

    1. Ashley says:

      Yeah, I have celiac disease… I can’t have gluten at all. Or rye or barley. Bummer. But I’m glad sprouted flour doesn’t bother you. I really wish I could though. Maybe one day they’ll make a pill……like for those who are lactose intolerant. I can only dream! :)


  47. Brittani says:

    Yum!! An excuse to buy quinoa! I’ve been thinking I should use that stuff …

  48. Pamela says:

    These look delicious! I love quinoa. It’s actually a seed though, not a grain. :)

    1. Ashley says:

      How funny. I’ve always heard it’s a grain and have always called it a grain. I totally just looked it up to see and while many sites call it a grain, you’re right, it’s actually a seed. But just acts like a grain. How funny……I never really thought about it. But thanks for letting me know!


    2. Pamela says:

      You’re welcome! It’s just one of those pieces of information that I read once and it stuck. lol

  49. Michelle says:

    Thanks! My 14 month old is gluten free, and he is not a huge fan of meat either, so quinoa is perfect! Do you have any suggestions on how to replace the eggs? or would they work without it? He is allergic to eggs as well, I have used Ener-G egg replacer but I have never tried to swap out more than 2 eggs with that.

    1. Amy Jesperson says:

      For egg replacement, try this: mix 1 Tablespoon ground flaxseed (flaxseed meal) with 3 T. water for each egg you are replacing. Let it sit ~5 minutes & then add to whatever you are baking. I use this replacement for anything baked. I admit I have not tried this recipe yet, but will this wkend. Glad to have a new quinoa recipe! (Am trying it with Daiya cheese alternative, as we can’t do dairy, nor gluten.)

  50. Haley says:

    Thanks so much for this recipe, it looks delicious! I just noticed you left out the shredded carrots in your ingredients list, though.

    Thanks again!

    1. Ashley says:

      Oh gah!! Thank you. :)

  51. Erin says:

    Thank you, thank you, thank you! I have just been told I have to go gluten free this week, so I have been looking for yummy stuff to eat!

    1. Erin says:

      We’re going to try them dipped in spaghetti sauce – like breadsticks. How can my kids not like that?

  52. Pamela Nees says:

    Really love this recipe! Going to try it this weekend!

  53. Diana says:

    Thanks for this recipe. As I’m getting older (only 31) my body it totally changing too. And, with those changes I find myself not liking meat, of any form really. Not to mention my 3 year old won’t touch protein with a ten foot pole. This will be the perfect dinner for us tonight. THANK YOU!!

  54. Whitney Drake says:

    Oooh, this look delicious – I wonder how they’d turn out done in mini muffin tins? Hmm.

    1. Ashley says:

      I’m sure they’re delicious….just don’t bake them as long. The original recipe is done in mini muffin tins…..but I just don’t have any. Let me know how it goes!


  55. Erin says:

    These look tasty and easy to make. Can’t wait to try them! Thank you, Ashley.

  56. Whitney says:

    Have you tried eating one while it’s cold? I’m wondering how they would be if I packed them in the kids lunch boxes for school. Thanks!

    1. Monica says:

      I was pondering this as well! Going to try this coming week. :)

    2. Victoria says:

      They are delicious cold, I actually like them better cold!

  57. Caroline says:

    Yummmmmmyyy! Love quinoa! gotta try this weekend! thanks for sharing!

  58. Angelika says:

    I’m always looking for easy and quick recepies – thank you for sharing!

  59. Laura says:

    Yum! I don’t do cow’s dairy, but am going to try this with Manchego. Hooray for delicious gluten free ideas~

    1. 76Noodles says:

      Hey Laura, I’m new to dairy free and was wondering what Manchego is? I am trying to find yummy gluten free & dairy free recipes for my autistic daughter.

    2. Jennifer D. says:

      Manchego is a type of Spanish cheese

    3. Pc says:

      Manchego is sheeps cheese.

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