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Broccoli and Cauliflower Cheddar Quinoa Bites

(Family Features) The school year can be full of challenges, but fueling kids for a full day of learning tops the priority list. Affordable and easy to prepare, eggs are a key ingredient for successful days in the classroom. From a wide variety of breakfast options for even the pickiest of eaters to a nearly limitless menu of lunches, eggs keep kids full and energized to conquer each school day.

As one of the only foods that naturally have vitamin D, eggs offer a nutrient critical for building strong bones. Eggs also help the body absorb nutrients like vitamin E and carotenoids that are found in plant foods, making them a perfect partner for veggies that might be a hard sell for some kids. Additionally, they’re one of the best sources of choline, which is critical for brain health and development at every age and stage.

What’s more, between learning and downtime, many kids spend a lot of hours in front of electronic screens. The lutein and zeaxanthin found in egg yolks can help protect their eyes from harmful blue light.

Try these easy recipes that support eye health, brain health, and nutrient absorption, and are easy to prepare ahead of time. To learn more about the nutritional benefits of eggs and find more family-friendly recipes featuring eggs, search #ProteinPrepSchool on social media or visit IncredibleEgg.org.

Broccoli and Cauliflower Cheddar Quinoa Bites

Prep time: 20 minutes
Total time: 40 minutes
Servings: 6

Nonstick cooking spray
10 large eggs
1 cup shredded cheddar cheese
1 cup cooked quinoa
1 cup tomatoes, quartered
1/2 cup finely chopped broccoli florets
1/2 cup finely chopped cauliflower florets
2 tablespoons finely chopped fresh basil (optional)

Preheat oven to 350 F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside.

In a large bowl, crack eggs. Whisk until well combined. Stir in cheese, quinoa, tomatoes, broccoli, cauliflower, and basil, if desired, until well combined.

Use 1/4-cup measuring cup to divide mixture evenly into prepared muffin cups.

Bake 16-18 minutes until eggs are set. Allow to cool slightly before serving.

Refrigerate leftovers for up to 3 days or freeze up to 1 month.

 

Source: American Egg Board

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