Delicious Spinach and Feta Quinoa Bites: Your Go-To Healthy Snack & Appetizer

These vibrant Spinach and Feta Quinoa Bites are an absolute game-changer for anyone seeking a healthy, flavorful snack or a sophisticated appetizer. Bursting with Mediterranean-inspired flavors, they’re incredibly versatile, making them perfect for entertaining guests or streamlining your weekly meal prep. Get ready to fall in love with these nutritious, bite-sized delights!

Let’s take a moment to appreciate the sheer goodness packed into these little quinoa gems. It wasn’t long ago that I discovered the incredible potential of quinoa bites, and honestly, I’ve been completely hooked ever since. They offer such a satisfying combination of taste and texture, along with a significant nutritional boost, making them an ideal choice for any time of day.

Today’s featured Spinach and Feta Quinoa Bites hold a truly special place in my heart. They’re not just incredibly delicious; they were crafted with an extra layer of love for my dear friend, Bev of Bev Cooks, who is joyfully anticipating the arrival of her twins very soon! My happiness and excitement for Bev are beyond words, and I genuinely wish I could personally deliver a fresh batch of these savory bites straight to her doorstep.

To celebrate Bev and her soon-to-be bundles of joy, a wonderful group of fellow food bloggers and friends have come together for a Virtual Baby Shower. If you’re familiar with Bev’s work, you’ll know she’s brilliantly hilarious and immensely talented. Her writing and unique sense of humor consistently bring genuine laughter into my day. And as for her food? Let’s just say I wouldn’t mind having every meal at Bev’s house! Her babies are truly blessed to have such an amazing and special mom.

While Bev and I haven’t had the chance to meet in person yet (a situation we absolutely need to rectify!), knowing we’ll both have little ones arriving just a few months apart makes me think it’s high time we planned a playdate – naturally, with a glass of wine for us! What do you say, Bev??

The Inspiration Behind These Irresistible Bites

My journey with quinoa bites began a few months back when I started noticing them frequently on Becky’s fantastic blog. The concept instantly captivated me, and I couldn’t stop thinking about them. Soon after, I tried her Ham & Cheese Quinoa Bites and, to my slight embarrassment, devoured them all by myself in just a couple of days! They proved to be the quintessential snack (or a very satisfying light lunch), and I’ve been experimenting with various flavors and combinations ever since.

These Spinach and Feta Quinoa Bites, in particular, were lovingly inspired by my all-time favorite Greek dish, Spanikopita. The savory blend of spinach and tangy feta, often encased in flaky pastry, felt like a natural fit for the earthy texture of quinoa. The result? Absolutely fantastic! These bites are a wonderfully healthy, bite-sized addition to any gathering, or simply perfect to keep in your fridge for those moments when you need a quick, nutritious pick-me-up. The combination of protein-rich quinoa, iron-packed spinach, and flavorful feta creates a harmonious blend that’s both satisfying and incredibly delicious. They offer all the wonderful flavors of Spanikopita in a much lighter, gluten-free package. Enjoy creating and savoring them!

Why You’ll Love These Healthy Quinoa Bites

These Spinach and Feta Quinoa Bites are more than just a tasty treat; they’re a powerhouse of nutrition and convenience. Quinoa, a complete protein, provides sustained energy and fiber, while fresh spinach adds a wealth of vitamins and minerals. Feta cheese contributes a delightful tang and a touch of calcium. They are naturally gluten-free (just ensure your quinoa is certified GF if necessary) and can easily be made vegetarian, making them suitable for a wide range of dietary preferences.

Beyond their nutritional profile, their practicality is unmatched. They’re incredibly easy to make in bulk for meal prep, allowing you to have healthy snacks ready for the entire week. For busy individuals, parents, or anyone looking for smart ways to incorporate more wholesome foods into their diet, these bites are a lifesaver. And when it comes to entertaining, their elegant, bite-sized presentation makes them a sophisticated addition to any appetizer spread, appealing to both health-conscious guests and those simply looking for something delicious.

Print Recipe

Spinach and Feta Quinoa Bites

Yield: 36 quinoa bites

Ingredients:

1 cup uncooked quinoa
2 cups chicken broth or water
1 teaspoon olive oil
4 big handfuls fresh spinach, chopped (about 1 cup cooked)
1/2 medium onion, finely chopped
1/8 teaspoon garlic powder
1/4 teaspoon dried oregano
4 oz crumbled feta
pinch salt and pepper
3 eggs, lightly beaten

Directions:

Preheat oven to 350 degrees F (175 degrees C).
Cook quinoa (using water or chicken broth for added flavor) according to package directions. For perfect fluffy quinoa, rinse it well before cooking. Once cooked, spread it out on a plate to cool completely. This prevents the eggs from cooking prematurely when mixed in.
In a large skillet, heat olive oil over medium heat. Sauté the finely chopped onion until it becomes softened and translucent, about 5-7 minutes. Add the fresh spinach in batches, allowing each batch to wilt down before adding more, until all spinach is completely wilted and any excess moisture has evaporated. Squeeze out any remaining water if necessary to prevent the bites from becoming soggy.
In a large mixing bowl, combine the cooled quinoa, sautéed spinach and onion mixture, garlic powder, dried oregano, crumbled feta, and a pinch of salt and freshly ground black pepper. Gently mix until all ingredients are well incorporated. Taste the mixture at this stage and adjust the seasoning (salt and pepper) to your preference before adding the egg. Finally, add the lightly beaten eggs to the quinoa mixture and stir until everything is thoroughly combined. The eggs act as a binder, helping the bites hold their shape.
Generously spray a mini muffin tin with nonstick cooking spray. Using a tablespoon, spoon the quinoa mixture evenly into each muffin cup, gently patting down each portion to ensure they are compact and will hold together when baked. Fill each cup almost to the top.
Bake in the preheated 350-degree F (175 degrees C) oven for 18-20 minutes, or until the bites are golden brown around the edges and set in the center. While they are still warm, sprinkle lightly with a pinch of coarse salt for an extra burst of flavor. Let them cool in the tin for about 5 minutes, which helps them firm up and makes removal easier. Then, use a butter knife or a small offset spatula to gently loosen and remove them from the tin.
This recipe typically yields about 36 delicious and healthy quinoa bites, perfect for sharing or storing.

Bite sized and good for you! These quinoa bites are perfect for sharing or having in your fridge for healthy snacking! Recipe inspired and adapted from So Very Blessed

Tips for Perfect Quinoa Bites Every Time

Achieving perfectly formed and flavorful quinoa bites is simple with a few helpful tips:

Cool Quinoa is Key: Ensure your cooked quinoa is completely cooled before mixing it with the eggs and other ingredients. Hot quinoa can cause the eggs to cook prematurely, leading to a less cohesive mixture. Spreading it on a baking sheet helps it cool faster.
Squeeze Out Spinach: After wilting the spinach, give it a good squeeze to remove any excess water. Too much moisture can make your bites soggy and prevent them from browning properly.
Don’t Overmix: Mix the ingredients just until combined. Overmixing can lead to a tougher texture.
Pat Down Gently: When spooning the mixture into the muffin tin, gently pat it down. This ensures the bites are compact and less likely to crumble after baking.
Storage and Reheating: Store cooled quinoa bites in an airtight container in the refrigerator for up to 3-4 days. They can be reheated in the microwave for 30-60 seconds or in a toaster oven for a crispier texture. They also freeze well for up to 2 months; thaw in the fridge overnight before reheating.

Delicious Variations to Try

While the classic spinach and feta combination is unbeatable, these quinoa bites are wonderfully adaptable. Here are a few ideas to inspire your creativity:

Mediterranean Twist: Add chopped sun-dried tomatoes, Kalamata olives, or a sprinkle of fresh dill.
Cheesy Goodness: Experiment with different cheeses like grated Parmesan, sharp cheddar, or creamy goat cheese.
Spicy Kick: Incorporate a pinch of red pepper flakes or finely diced jalapeño for some heat.
Garden Veggie: Stir in finely diced bell peppers, zucchini, or grated carrots for extra nutrients and color.
Herbaceous Delight: Swap or add fresh herbs like parsley, basil, or chives for varied aromatic profiles.
Protein Boost: For non-vegetarian options, a small amount of finely diced cooked ham, crumbled bacon, or shredded chicken can be added to the mixture.

Follow AggiesKitchen on Instagram and show us what recipes you are making from the blog! Use the hashtag #aggieskitchen – I’d love to see what you are cooking up!

Follow Aggie’s Kitchen’s board Quinoa Love on Pinterest.

Once again, huge congratulations to Bev! I’m genuinely so happy and excited for you and cannot wait to meet your little ones. Wishing you all the best in this incredible new chapter! xoxo

Please take some time to check out all these amazing recipes Bev’s friends created for her virtual baby shower (a big thanks to Julie and Lisa for organizing this wonderful event!):

Appetizers

Bacon Cotija Guacamole from Gaby Dalkin
Gruyère Gougères from Shaina Olmanson
Lemon Risotto Tarts from Kelly Salemi
Goat Cheese Crostini with Pesto and Roasted Red Peppers from Liz Della Croce
Spinach and Feta Quinoa Bites from Aggie Goodman
Roasted Red Grape, Brie and Rosemary Flatbread from Laurie McNamara
The Fastest Appetizer Ever from Brooke McLay
Apple Pear Tart – Two Ways from Sarah Glyer

Drinks

Chocolate Chai Frappe from Brandy O’Neill
Cherry Chocolate Kiss Smoothie from Amy Flanigan
Cranberry Sorbet Bellini – Non-Alcoholic and Alcoholic from Megan Keno
Peppermint Mocha Affogato from Christina Lane
Toasted Marshmallow Cream Hot Chocolate from Jessica Merchant
Pomegranate Lemonade Punch from Heather Christo

Salads

Kale Salad with Pomegranate, Orange and Pine Nuts from Rachel Gurk
Pear Cranberry Arugula Salad from Tracy Benjamin
Brussels Sprout Salad + Maple Roasted Cranberry Dressing from Katie Unger
Gluten-Free Pasta Salad from Lisa Thiele
Hearty Roasted Winter Vegetable Salad with Honey Ginger Dressing from Heather Disarro
Winter Citrus Salad from Catherine McCord

Entrees

Creamy Roasted Red Pepper and Chicken Sausage Pasta from Heidi Larsen
Eggplant Parmesan Lasagna from Joanne Ozug
Cheesy Chicken Enchilada ‘Double’ Stacks from Lauren Grier
Jalapeno Popper Chicken Soup from Kevin Lynch
Thai Spiced Chicken with Coconut Cream Swiss Chard from Brandi Evans
Sausage and Red Pepper Quiche from Tasty Kitchen
Roasted Red Pepper Pasta with Goat Cheese from Julie Deily

Desserts

Soft and Chewy Oatmeal Coconut Chocolate Chip Cookies from Averie Sunshine
Glazed Dulce de Leche Pound Cake from Meagan Micozzi
Mississippi Mud Pie Brownie Ice Cream from Megan DeKok
Buttermint Frosted Sugar Cookie Cups from Shelly Jaronsky
4-Ingredient Peanut Butter Chocolate Cookies from Ali Ebright
Sweet Potato Creme Brulee from Brian Samuels
Whole Wheat Double Chocolate Mint Cookies from Aimée Wimbush-Bourque
Mini Chocolate Stout Cheesecake with Salted Beer Caramel Sauce from Jackie Dodd
Red Velvet Hi Hat Cookies from Kristan Roland
Double Chocolate Panini from Kathy Strahs