Buffalo White Bean Quinoa Bites(Gluten Free with a Vegan Option)

by Heidi @ Food Doodles on


I hope you like spicy food!  I don’t know why, but I go through phases where I just need something spicy.  Of course with little kids and a hubby that doesn’t really do spicy food I don’t make anything too spicy on a regular basis, but sometimes I just need a little something spicy.  I even put a little sriracha into some homemade veggie (baked!) spring rolls the other day and while I thought it wasn’t enough to really notice, my 5 year old sure let me know it wasn’t OK.  Oops.  On a side note, my 5 year old that will eat anything complained while my sometimes picky 3 year old scarfed them down.  I’m not sure what that means.


Moving on!  These are so much fun.  Come on, who doesn’t love a bite sized appetizer?  Or you know, a whole bunch of bite sized things for a meal or snack.  And the fact that they’re buffalo flavored just makes me swoon.  But I always see buffalo paired with chicken so I thought I’d do a vegetarian twist on that and use white beans instead.  Yummy!


I dipped these lovelies in some Greek yogurt ranch dressing(which I will share the recipe for soon now that I have fresh herbs!) but I think something with blue cheese would be great too, obviously.  On the other hand, I did make some of these vegan so a different dipping sauce may be in order if that’s the route you’re going to go.


Wanna know the best thing about baking quinoa?  Crispy edges!  Even the white beans in these get a little crispy if they’re near the edges.  Yum!


So… even though I feel like I should, I’m not even going to attempt to say anything about the little break I went on.  Again.  After I said I was back.  Sorry!  Instead I’m just going to get back to regular posting and pretend like it never happened.


In the spirit of that I’d like to direct your attention to the ways to subscribe to Food Doodles.  I’m sure you all know Google Reader is leaving us.  Being the awful procrastinator that I am, I just switched over to Feedly recently and I am loving it.  If rss is not your thing you can always subscribe by email(and only receive one email whenever I post something new).  You can also subscribe through Bloglovin if you’d like.  You can of course like Food Doodles on Facebook or follow on Twitter, but those aren’t the best methods of subscribing especially since you may not see all my content if you try to “subscribe” using Facebook.  As always, thank you for supporting Food Doodles!


Buffalo White Bean Quinoa Bites
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Servings: 24 bites
Author: Heidi @ Food Doodles
  • 1 C cooked quinoa approx. 1/2C quinoa cooked in 1C water
  • 1 C small white beans drained and rinsed
  • 1 clove garlic minced
  • 2 green onions finely chopped
  • 1 stalk celery finely chopped
  • 1 tbsp flour I used oat flour, use whatever flour you regularly use, whole wheat, GF, etc
  • 1/3 C Buffalo sauce I used Franks
  • salt and pepper to taste
  • 1/4 - 1/2 C mozzarella cheese or alternative if desired
  1. Preheat oven to 350 degrees. Grease a mini muffin tin generously and set aside.
  2. Stir together the cooked quinoa, white beans, garlic, green onions, celery, flour and buffalo sauce. Add salt and pepper to taste.
  3. Add a spoonful of the buffalo quinoa to each mini muffin cup and press down firmly.
  4. Place in the oven and bake 20-25 minutes, adding the cheese if desired in the last 5 minutes and then baking just until bubbly. Remove and cool 3-4 minutes before removing.
  5. For easy removal from the baking tray place a cooling rack on top of the mini muffin tin and simply flip them oven together, the bites should fall out. Simply flip them over and serve.
Recipe Notes
These bites may be slightly crumbly. Be sure to press them down well before baking them and if you're not making these vegan consider stirring an egg into the quinoa mixture before baking to help them hold together better.



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{ 16 comments… read them below or add one }

1 Eat Good 4 Life May 29, 2013 at

Wow these look superb. I am so pinning this to make ASAP. I know I am going to love these. I think I might actually make double the batch and freeze some for the future. What a great recipe 🙂
Eat Good 4 Life recently posted..Extra large double chocolate and coconut cookies and a giveaway


2 Kiersten @ Oh My Veggies May 29, 2013 at

Ohhh, I am a little bit in love with this recipe! (Okay, a lot in love.) My husband buys faux chicken buffalo bites all the time and I’d love to get him on a whole foods version of them instead.
Kiersten @ Oh My Veggies recently posted..Garden Update | If all else fails, at least I’ll have blackberries and tomatoes!


3 Georgia @ The Comfort of Cooking May 31, 2013 at

What a great idea for summer parties! I’d love to take these to my next neighborhood happy hour! Thanks for the inspiration, Heidi. Have a great weekend!


4 Heather June 3, 2013 at

These look incredible- spice, beans & quinoa, totally my thing!
Heather recently posted..blueberry cinnamon sourdough waffles


5 Ari @ Ari's Menu June 3, 2013 at

Heidi, these look delicious! What a perfect appetizer!
Ari @ Ari’s Menu recently posted..Guacamole Chicken Salad


6 oasisrahl June 28, 2013 at

Tried it out and it was delicious however I think next time I might try smashing the beans! 🙂


7 Heidi @ Food Doodles July 2, 2013 at

Mmm, good idea! Thanks for the feedback!


8 jean July 10, 2013 at

Can you tell me what kind of canned white beans, I couldn’t find them in the grocery store here in Canada, are they just plain white beans or white kidney beans???? what is the brand name of the can?


9 Jean Squires July 11, 2013 at

I live in Windsor, Ontario Canada and went to the grocery store to find a can of white beans and couldn’t find them are they just in the U.S.A. Is there a brand name maybe I can ask for if I go in a specialty store?


10 Heidi @ Food Doodles July 11, 2013 at

Hi Jean, I usually cook my beans from dry and I get the bag from Extra Foods(which is Superstore) It’s in a blue menu bag. I have a can of No Name White Kidney beans in my cupboard at the moment that would work as well. White beans come in three popular kinds , you might be able to find these names – Cannellini beans, Great Northern Beans or Navy Beans. Some are larger, some are smaller but any of those would work. I hope that helps!


11 jean July 11, 2013 at

Thanks that’s all I needed to know 🙂


12 Mark Fradl October 14, 2013 at

Thanks for sharining this – going to try it with banana or flax seed powder as a binding agent instead of egg


13 Corrin Radd February 25, 2014 at

I made these today and tried using flaxseed slurry to get them to hold together a little better. the flax didn’t help, but they were super delicious anyway.


14 Jackie April 1, 2014 at

Amazing looking do you have nutritional info by chance


15 Natalie July 15, 2015 at

I made these tonight and they were delicious! I did mash half of the beans and I liked the consistency. Btw, buffalo sauce is not vegan. I made my own with vegan butter (softened), a hearty pour of hot sauce, a dash of white vinegar, paprika and garlic powder. I put vegan mozzarella cheese too! Yum 🙂 thanks for this fun and easy recipe!


16 Heidi @ Food Doodles July 29, 2015 at

Awesome! Glad you enjoyed them! So sorry if buffalo sauce isn’t vegan, I heard that it was that’s why the label has weird wording for “butter flavor” instead of just saying butter, but I could be wrong. So glad you made the recipe work for you!


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