There are a lot of things about my life that have changed since I became a parent. I now consistently go to bed while it’s still light out. I do adult things like pay for life insurance. Each room of my house is littered with toys. And my diet has totally changed. I definitely didn’t foresee such a huge shift in what I ate back when I was prepping for parenthood.
There are a number of reasons why the change happened. First of all, obviously, my time is limited. And a lot of that limited time is spent holding a baby, which means I no longer have two free hands to cook and eat food with the wild abandon I once had. Secondly, we discovered a few months back that my JuneBug has a milk and soy protein intolerance, meaning I’ve cut out all soy and dairy from my diet. Thankfully, most kids grow out of the intolerance within the first year, and I’ll eventually be able to drown myself in cheese again, but for now, my diet is limited. The two things combined mean my diet is drastically different from what I was eating pre-baby.
And let me tell you, this combination isn’t very conducive to balanced eating. More of my diet than I like to admit is made up of granola bars (I have a specific brand and variety that I know is soy- and diary-free) and trail mix. There is absolutely nothing wrong with either, but when they make up a large portion of your daily calorie intake, it’s not a very balanced way of eating. And I’m feeling it. The sugar overload has me feeling completely run down (well, that and having a four-month old).
I decided this past week I was sick and tired of feeling sick and tired, and decided to (a) complain about it on the internet for the whole world to see and (b) do something to fix it. So I headed to the kitchen and powered through a bunch of cooking in order to whip myself up some new mom friendly foods. Healthy, fast, not packed with sugar, soy or daiy, and preferably easy to eat with one hand. The first of my Mommy munchies are these super tasty quinoa patties.
These are like little health food superstars wrapped up in an easy grab-and-go package. They are a source of complete, vegetarian protein (thanks to the quinoa), they are packed with nutrients because of the carrots and spinach. They are both filling and nourishing. And, if you think all of this sounds like a recipe for tastebud boredom, you’ll be happy to know that these patties are incredibly flavorful. I was so impressed with the explosive flavor of these guys.
I’ve been eating them straight out of the fridge (see previous note about lack of time), but you can also top them with sour cream, tzatziki, or hummus to add a bit more punch. These patties are so versatile! Crumble them onto a salad. Eat them as a side dish for dinner. Form them into bigger patties for a veggie burger substitute. Pack them into a lunch. Freeze them up for later eating. It may seem like this recipe makes a ton, but I promise you’ll find a way to use them—and then wish you’d doubled the recipe.
I cooked these up by pan-frying them in a touch of avocado oil (it has a nice high smoke point), which made them crispy and crunchy, but you could also bake them in a medium oven for 15-20 minutes until they are golden brown.
Enjoy!
Spinach-Quinoa Patties
Showcase the power of two vegetarian superfoods in these spinach and quinoa patties. Perfect for snacks, lunches or dinner!
Ingredients
- 3 cups cooked quinoa (for extra flavor, cook in chicken or vegetable broth)
- 3 eggs
- 1/2 teaspoon salt
- 2 tablespoons minced parsley
- 2 cloves garlic, minced
- 1 large carrot, peeled and shredded
- 4 green onions, diced
- 1 cup frozen, chopped spinach, thawed, and squeezed dry
- 1/2 cup grated Parmesan cheese (optional)
- 1-2 cups whole wheat panko breadcrumbs (I like these)
- 2 tablespoons avocado or olive oil
Instructions
- Combine all ingredients, except the oil, in a medium mixing bowl until well mixed, adding in more breadcrumbs if necessary to achieve a mixture that will hold its shape when formed into patties. Let the mixture rest for 5-10 minutes to allow melding.
- Heat the oil in a large skillet over medium-high heat. Form the mixture into small patties (about 2" wide) and, working in batches, cook patties in heated skillet for two minutes on one side, flip and cook for an additional two minutes, or until both sides are golden brown. Let quinoa patties cool on paper towels.
Nutrition Information:
Yield: 12 Serving Size: 3 pattiesAmount Per Serving: Calories: 225Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 50mgSodium: 216mgCarbohydrates: 36gFiber: 6gSugar: 1gProtein: 11g
At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.
I love that this recipe is so easy and forgiving. I don’t measure the spinach, just use the whole 10oz package. Like extra garlic or parmesan? No problem. Run out of bread crumbs, use crushed french-fried onions instead. I am baking them this time – hope they turn out as good as the previous times I’ve made them.
What can I use instead of egg as I am a vegetarian please recommend
I’ve never tested them with a chia or a flax egg (or egg replacer), but it might just work! Let me know if you try it out.
These are so good! I just made these for my daughter’s lunch. She is a 13 year old athletic vegetarian. I’m always looking for ways to get her protein.
I made these again today only this time I used grated zucchini (fresh from the garden) instead of spinach – very tasty!! I also baked them instead of frying because I could get more on the pan.
I want to use them as appetizers for a dinner party. Can i make them ahead of time and heat them in the oven at 350 for sometime before serving? Are they going to be crispy? Are they going to dry out?
thanks
Hmm, I’m not sure. I do know they freeze really well, so you could make them ahead of time and freeze them until party time!
Made these last week and loved them! I froze the leftovers and have been heating them up and having them for snacks. I did bake them on parchment paper instead of frying as I am trying to cut calories. Any idea on a calorie count?
Here is a great copy and paste nutrition info calculator that should help: https://www.caloriecount.com/cc/recipe_analysis.php
Thank you for this recipe, I can’t believe how many this made! They are going in a freezer bag to keep at work for a healthy meal, no rushed poor nutrition meals now! And there are so many ways to mix up the spices/veggies in these to keep it from getting boring, sautéed mushrooms, peppers, even black beans, so excited to find this recipe!!
Having these on hand for quick meals is the best!
Nice texture. Needed more spices and kick. Next time, I’m adding garlic salt and a chopped jalapeno or chili flakes. I would definitely make larger patties and make a vege burger with all the trimmings
I liked these a lot. My only issue is that my hands ended up coated with the mix and at the end I scraped what was on my hands and made a small patty! Any recommendations to make the process less messy?
Try wetting your hands first, or rubbing a little oil on your hands before you form the patties!
Could I substitute the eggs with flax meal for a vegan version?
Sure can! Just make a flax or chia egg. 🙂
Thank you….I will try it!
I just made these for our Sunday dinner, and wow were they delicious! I chopped the carrots instead because I like the texture and made them more “burger sized”, and they had wonderful flavor and texture. They are very versatile and so easy! Definitely a keeper recipe!
I made these as a side dish and they were delicious! I definitely didn’t read the part where it said how many patties it makes, though. My husband and I will be eating them for a while. 😉
I’m so glad you like them! They’ll freeze really well, too. Just pop ’em in a freezer bag, and the zap them for a few seconds when you want a fast meal. 🙂
im new in these stuff may i replace quinoa with chia seeds?
No, you’ll need a cooked grain of some sort—quinoa, rice, millet, etc. 🙂
Can the mixture be put in a greased/buttered dish and baked for say 15 minutes?
I made these tonight and they are super delicious but I don’t like frying. (Too messy)
I’ve never tried it, but I think it could work. I would recommend elevating them on a baking rack in a dish, and then spraying them with cooking spray and baking them at a highish temp (around 400°). Let me know how it works!
Where the brocolli in the ingredients list? Which has in the photo above. How much is the portion please mention and preview before posting. Thanks
There is no broccoli in this recipe (or in the photos). Maybe you are mistaking the frozen spinach for broccoli?
I thought the same thing, but I was seeing the fresh chopped parsley
can I make the breadcrumbs myself? How coarse do you recommend I make them then?
Sure, just toast some bread, and then blend them in a food processor or blender until a little smaller than the size of a pea.