Recipe: Baked Buffalo Quinoa Bites with Blue Cheese Yogurt Dip

A healthy Super Bowl party? No, that isn’t an oxymoron—it’s possible! Not only is it possible, but it can be just as delicious and just as fun as the caloric binge-fests we all know well from years past.

Both Ravens and 49ers fans will love these poppable, spicy bites of quinoa. Quinoa is one of the few plant-based sources of complete protein—meaning that this dish is a great option for carnivores and the veg-heads in your group. And when you layer the explosive flavors of the spicy bites with the cool blue cheese dip, you’ll have a winning combination, regardless of what the final score says.

Baked Buffalo Quinoa Bites with Blue Cheese Yogurt Dip

Makes two dozen bites and about 1 cup dip (which is also great with hot wings, veggies and chips)


For the dip

  • 1 cup low-fat, plain Greek Yogurt
  • 2 tablespoons fresh chopped parsley
  • 1/2 cup crumbled blue cheese
  • 2 tablespoons milk
  • 2 green onions, sliced thin
  • Salt and pepper, to taste

For the quinoa bites

  • Cooking spray
  • 2 cups cooked quinoa
  • 2 large eggs
  • 3 green onions, sliced thin
  • 1/2 cup buffalo sauce (this is mild, use more if you want more kick!)
  • 1/2 cup shredded cheddar cheese
  • 4 ounces Neufchâtel cheese, softened (also sold as “1/3 Less Fat Cream Cheese”)
  • 2 tablespoons whole wheat flour
  • Salt and pepper, to taste


  1. In a small bowl, mix together all the dip ingredients until well incorporated. Stash in the fridge while you prepare the bites.
  2. To prepare the bites, preheat the oven to 350°.
  3. Spray the cups of a mini muffin tin with cooking spray and set aside.
  4. In a large bowl, mix together all remaining quinoa bite ingredients until well mixed (you may have to use clean hands). Spoon about two tablespoons of the mixture into each of the cups of the mini muffin tin.
  5. Bake in preheated oven for 15-20 minutes or until the bites are set and beginning to brown on top.
  6. Let cool for five minutes in the pan, then remove from pan and serve warm with the dip.

Nutrition Info Serving size: 3 bites and 2 tablespoons dip. Servings per recipe: 8.

Nutrition per serving: 213 calories, 13g fat, 14g carbs, 10g protein

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Cassie Johnston is an award-winning food writer and recipe developer living and working in Southern Indiana. Her work has been feature in national publications such as Gourmet Magazine and The Huffington Post. Cassie’s a big fan of strenuous hikes, cheese, watching sports, Brussels sprouts, and craft beer, and she’ll talk your ear off about her love of local food and seasonal eating. She’s obsessed with social media and loves connecting with new friends!