Nutritious Avocado Bites-MainPhoto

Nutritious Avocado Bites-MainPhoto
Any reason to use avocados is a good enough reason to make these avocado quinoa bites. They are dairy-free, gluten-free, and chock full of fresh vegetables: spinach, tomatoes, onions, avocado, parsley…and healthy proteins. This recipe combines several ingredients native to Central and South America.

Kids will love helping out in the kitchen when making these savory muffin-like meals because it is so easy! They will also learn that muffin pans can be used for more than just baking cupcakes! Avocado quinoa bites are great for school lunches, or even for a quick weekday dinner meal when you need to put something on the table fast that everyone will love. Baked in a mini-muffin pan, avocado quinoa bites even make for exotic aperitivos at parties.

Did you know that avocados are also known as alligator pears? They are native to Central Mexico and make these bites creamy and buttery smooth, without all the dairy. To pick the perfect aguacate, give the avocado a gentle squeeze; it should yield slightly to your pressure. If you are not going to be using your cut avocados in this recipe or for any leftovers, squeeze fresh lime or lemon juice after cutting avocados to prevent browning.

In addition to creating a creamy flavor, avocados also have a high monounsaturated fat content—the good, heart-healthy kind of fat, which also makes your hair super shiny. The baby spinach in these bites are rich in vitamin K, while the tomatoes are full of lycopene, an antioxidant which helps reduce your risk of cancer.  Egg and Vidalia onion make these muffins super savory, while quinoa—another native to Central America—provides some vegetarian and gluten-free protein. For a slightly spicy and herbaceous flavor, we’ve added in a couple tablespoons of fresh parsley (parsley is antioxidant rich too).

Read Related: Heirloom Tomato Recipes: A Delicious Legacy

If you don’t have any quinoa on hand, brown rice can also work as a quick substitution in a pinch. For a more colorful avocado quinoa bite, try using multi-colored mini-heirloom tomatoes. Don’t have any parsley? Go for fresh cilantro. These avocado quinoa bites are best eaten warm and fresh out of the oven, but can be stored in a plastic baggie for a few days if there are any leftovers.

Serves: 6

4 large eggs
4 egg whites
½ cup cooked quinoa
10 oz fresh baby spinach, cooked
10 cherry tomatoes, halved
1 ripe avocado, peeled, pitted and mashed
1 medium Vidalia onion
2 TBSP finely chopped fresh parsley
¼ TSP sea salt
¼ TSP pepper


  1. Preheat oven to 350° F. Prepare a muffin tin with nonstick baking spray; set aside.
  2. In a medium sized bowl, whisk eggs with egg whites. Add remaining ingredients; mix well to combine.
  3. Pour egg mixture evenly into cups.
  4. Bake for 30 minutes or until set. Remove from oven; set aside to cool.
  5. Serve warm.