From warm bakes to crisp salads, these recipes with quinoa are packed with plant-based protein and fiber, but it's their flavor and versatility that will have you making them on repeat.
1/33
Summer Salad
From the Recipe Creator:
I came up with this recipe to show appreciation to all the teachers at my son’s school. The dish had to be as special as the teachers, who always go the extra mile for their students. I think this salad did the trick! It's hearty, earthy, sweet and loaded with nothing but good stuff. —Ramya Ramamurthy, Fremont, California
Nutrition Facts:
3/4 cup: 269 calories, 15g fat (2g saturated fat), 3mg cholesterol, 700mg sodium, 29g carbohydrate (7g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
2/33
Quinoa-Pear Breakfast Bake
From the Recipe Creator:
My husband and I enjoy quinoa, so I created this pear breakfast bake for our Sunday brunch. The quinoa is a nice change of pace from oatmeal. —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
1 serving: 267 calories, 13g fat (4g saturated fat), 15mg cholesterol, 49mg sodium, 35g carbohydrate (18g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 2-1/2 fat, 2 starch.
3/33
Orange-Pistachio Quinoa Salad
From the Recipe Creator:
Add this fresh and healthy quinoa salad to your dinner spread. Its citrusy, nutty taste is simply delicious. —Jean Greenfield, San Anselmo, California
Nutrition Facts:
1 cup: 257 calories, 12g fat (1g saturated fat), 0 cholesterol, 287mg sodium, 31g carbohydrate (10g sugars, 6g fiber), 8g protein. Diabetic Exchanges: 2 starch, 2 fat.
4/33
Quinoa Patties
From the Recipe Creator:
This easy to make veggie burger packs an amazing taste, and the crunch from the addition of quinoa makes the texture to die for. This is an easy and delicious vegetarian burger option that you must try. Pan-frying adds a perfect crisp that takes it to the next level. The mixture can be made ahead of time, and it freezes very well. Enjoy! —Beth Klein, Arlington, Virginia
Nutrition Facts:
2 patties: 235 calories, 10g fat (1g saturated fat), 47mg cholesterol, 273mg sodium, 28g carbohydrate (2g sugars, 5g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 lean meat.
5/33
Kale Quinoa Salad
From the Recipe Creator:
Here's a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! —Lisa Warren, Washington, DC
Nutrition Facts:
2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
6/33
Quinoa, Fresh Fig and Honey-Balsamic Parfait
From the Recipe Creator:
This quinoa yogurt parfait is special to me because of its wholesome ingredients. Quinoa is gluten-free, which is good for those who have food allergies like my daughter. And I love fresh ripe figs when they are in season. Enjoy this for breakfast or dessert. —Dawn Hutchins, St. Johns, Florida
Nutrition Facts:
1 parfait: 272 calories, 2g fat (1g saturated fat), 3mg cholesterol, 117mg sodium, 59g carbohydrate (43g sugars, 4g fiber), 7g protein.
7/33
Quinoa Salad
From the Recipe Creator:
Toasting the grain before it simmers isn't essential, but it does add a pleasant nuttiness to the flavor of this vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste of Home Test Kitchen
Nutrition Facts:
3/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.
8/33
BLT Quinoa Bowls
From the Recipe Creator:
I absolutely love a BLT with sliced avocado and an egg. Recently, I’ve been trying out healthy quinoa bowls, and I thought the flavors of my favorite sandwich would work really well. My family agreed! —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 serving: 446 calories, 28g fat (5g saturated fat), 194mg cholesterol, 228mg sodium, 33g carbohydrate (2g sugars, 6g fiber), 17g protein.
9/33
Apple-Cinnamon Quinoa Pancakes
From the Recipe Creator:
My daughter and daughter-in-law got me hooked on quinoa. I dressed up a regular pancake recipe to create these delicious apple-cinnamon breakfast treats. The shredded apple remains slightly crunchy with the short cooking time, and it nicely complements the chewy texture of the quinoa. —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
2 pancakes: 222 calories, 8g fat (2g saturated fat), 43mg cholesterol, 538mg sodium, 32g carbohydrate (10g sugars, 3g fiber), 6g protein. Diabetic exchanges: 2 starch, 1 fat.
10/33
Chickpea Tortilla Soup
From the Recipe Creator:
This vegan tortilla soup recipe is healthy, filling and family-friendly! We love how hearty and flavorful it is. We like to play around with the different toppings we add each time it's served. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1-1/2 cups: 289 calories, 5g fat (0 saturated fat), 0 cholesterol, 702mg sodium, 48g carbohydrate (5g sugars, 9g fiber), 13g protein.
11/33
Quinoa and Peas
From the Recipe Creator:
Even picky eaters will love this protein-packed dish. If you have freshly shelled peas on hand, substitute them for the frozen. —Lori Panarella, Phoenixville, Pennsylvania
Nutrition Facts:
2/3 cup: 174 calories, 6g fat (1g saturated fat), 0 cholesterol, 244mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
12/33
Quinoa-Stuffed Squash Boats
From the Recipe Creator:
My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed squash half: 275 calories, 8g fat (2g saturated fat), 9mg cholesterol, 591mg sodium, 46g carbohydrate (9g sugars, 10g fiber), 9g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
13/33
Curried Quinoa Salad
From the Recipe Creator:
Quinoa is such a fantastic salad base—it's full of protein, it adds a nutty flavor, and it's the perfect vehicle to soak up any kind of dressing. If you like a little more heat, add more cayenne or curry to the dressing. —Shannon Dobos, Calgary, Alberta
Nutrition Facts:
3/4 cup: 176 calories, 6g fat (1g saturated fat), 0 cholesterol, 320mg sodium, 25g carbohydrate (5g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1-1/2 starch, 1 fat.
14/33
Chicken Quinoa Salad
From the Recipe Creator:
We pile our favorite gyro fixings into nutritious quinoa bowls. Our local gyro guy has a cool but spicy sauce that transforms his sandwiches. It’s a must here too. —Leah Lyon, Ada, Oklahoma
Nutrition Facts:
1 serving: 341 calories, 19g fat (3g saturated fat), 30mg cholesterol, 590mg sodium, 27g carbohydrate (3g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 3 fat, 2 starch, 2 lean meat.
15/33
Spiced Blueberry Quinoa
From the Recipe Creator:
I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It's just as delicious! —Shannon Copley, Upper Arlington, Ohio
Nutrition Facts:
1 cup: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 479mg sodium, 59g carbohydrate (25g sugars, 7g fiber), 9g protein.
16/33
California Quinoa
From the Recipe Creator:
I’m always changing up this salad. Here I used tomato, zucchini and olives for a Greek-inspired salad. Try adding a few more favorite fresh veggies that you know your family will love. —Elizabeth Lubin, Huntington Beach, California
Nutrition Facts:
1 cup: 310 calories, 11g fat (3g saturated fat), 8mg cholesterol, 353mg sodium, 42g carbohydrate (3g sugars, 6g fiber), 11g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 lean meat, 1 vegetable.
17/33
Vegan Tortilla Soup
From the Recipe Creator:
Quinoa may be an unconventional ingredient, but it adds protein in this vegan tortilla soup, making it hearty enough for a main dish. —Taste of Home Test Kitchen
Nutrition Facts:
1-1/2 cups: 182 calories, 4g fat (1g saturated fat), 0 cholesterol, 792mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
18/33
Quinoa Chickpea Salad
From the Recipe Creator:
Quinoa contains more protein than other grains, and that protein is of unusually high quality for a plant food. That makes this a great filling main dish, and the blend of flavors and colors will bring everyone at the table back for more.
—Suzanne Banfield, Basking Ridge, New Jersey
—Suzanne Banfield, Basking Ridge, New Jersey
Nutrition Facts:
1-1/2 cups: 355 calories, 5g fat (0 saturated fat), 0 cholesterol, 155mg sodium, 70g carbohydrate (20g sugars, 9g fiber), 12g protein.
19/33
Quinoa & Black Bean Stuffed Peppers
From the Recipe Creator:
If you're thinking about a meatless meal, give these no-fuss peppers a try. They come together with just a few ingredients and put a tasty spin on a low-fat dinner! —Cindy Reams, Philipsburg, Pennsylvania
Nutrition Facts:
1 stuffed pepper: 393 calories, 8g fat (4g saturated fat), 20mg cholesterol, 774mg sodium, 59g carbohydrate (10g sugars, 10g fiber), 18g protein.
20/33
Strawberry-Quinoa Spinach Salad
From the Recipe Creator:
We make quinoa with spinach and strawberries year-round, but it's most fun when we go to the farmers market to get the season’s first berries. —Sarah Johnson, Indianapolis, Indiana
Nutrition Facts:
2 cups: 355 calories, 18g fat (3g saturated fat), 4mg cholesterol, 444mg sodium, 41g carbohydrate (7g sugars, 7g fiber), 12g protein.
21/33
Confetti Quinoa
From the Recipe Creator:
If you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Kim Ciepluch, Kenosha, Wisconsin
Nutrition Facts:
2/3 cup: 196 calories, 6g fat (1g saturated fat), 0 cholesterol, 307mg sodium, 29g carbohydrate (1g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
22/33
Spicy Coconut Shrimp with Quinoa
From the Recipe Creator:
Help yourself to a plateful—generous servings are still lower in calories and big on protein. If you have company, you can add a salad and call it a day. —Keri Whitney, Castro Valley, California
Nutrition Facts:
1 cup shrimp mixture with 3/4 cup quinoa: 330 calories, 8g fat (3g saturated fat), 138mg cholesterol, 451mg sodium, 37g carbohydrate (6g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
23/33
Brussels Sprouts & Quinoa Salad
From the Recipe Creator:
With Brussels sprouts for the green and cranberries for the red, I make a cheery Christmastime salad. Refreshing and versatile, it works with any kind of nut or dried fruit. —Cameron Stell, Los Angeles, California
Nutrition Facts:
2/3 cup: 286 calories, 15g fat (2g saturated fat), 0 cholesterol, 206mg sodium, 34g carbohydrate (8g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
24/33
Quinoa Unstuffed Peppers
From the Recipe Creator:
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York
Nutrition Facts:
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
25/33
Quinoa with Vegetables
From the Recipe Creator:
Grab all your garden-fresh produce for quinoa with roasted vegetables. The tangy dressing and fresh herbs really make the flavors shine in this wholesome side dish. —Sonali Ruder, New York, New York
Nutrition Facts:
3/4 cup: 222 calories, 9g fat (1g saturated fat), 0 cholesterol, 388mg sodium, 31g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 vegetable.
26/33
Quinoa Breakfast Bowl
From the Recipe Creator:
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only satisfying but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
Nutrition Facts:
1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.
27/33
Quinoa and Black Beans
From the Recipe Creator:
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fit the bill. —Lindsay McSweeney, Winchester, Massachusetts
Nutrition Facts:
1-1/4 cups: 375 calories, 10g fat (1g saturated fat), 0 cholesterol, 668mg sodium, 60g carbohydrate (5g sugars, 10g fiber), 13g protein.
28/33
Quinoa Tabbouleh
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve this in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
29/33
Ginger Chicken and Quinoa Stew
From the Recipe Creator:
This Asian-inspired one-pot chicken dinner is healthy and tasty. You can serve it hot, cold or at room temperature. —Doris Kwon, Newport Coast, California
Nutrition Facts:
1 cup: 373 calories, 10g fat (3g saturated fat), 77mg cholesterol, 696mg sodium, 43g carbohydrate (26g sugars, 3g fiber), 26g protein.
30/33
Chicken Quinoa Bowl
From the Recipe Creator:
I love this recipe because its simplicity allows me to spend time with my family while not sacrificing taste or nutrition. Plus, the fresh spring flavors really shine through! —Allyson Meyler, Greensboro, North Carolina
Nutrition Facts:
1 serving: 491 calories, 21g fat (5g saturated fat), 101mg cholesterol, 715mg sodium, 35g carbohydrate (12g sugars, 6g fiber), 42g protein.
31/33
Curried Chicken Skillet
From the Recipe Creator:
This protein-packed skillet dish is loaded with bright flavor. A little curry and fresh ginger make the veggies, chicken and quinoa pop. —Ruth Hartunian-Alumbaugh, Willimantic, Connecticut
Nutrition Facts:
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
32/33
Warm Squash & Quinoa Salad
From the Recipe Creator:
Whenever I see butternut squash at the supermarket, I buy one. It's amazing tossed with earthy quinoa, Italian spices and crunchy pine nuts. And don't get me started on the browned butter! Yum. —Carly Taylor, Libertyville, Illinois
Nutrition Facts:
1 cup: 314 calories, 9g fat (4g saturated fat), 15mg cholesterol, 449mg sodium, 49g carbohydrate (2g sugars, 7g fiber), 11g protein.
33/33
Lemon Cranberry Quinoa Salad
From the Recipe Creator:
As the family cook, I appreciate how easy this is to throw together on a busy weeknight. Plus, this salad never gets boring. One of my favorite variations is to substitute diced fresh mango for the cranberries, cilantro for the parsley, and lime for the lemon juice and zest. —Mary Shenk, DeKalb, Illinois
Nutrition Facts:
3/4 cup: 218 calories, 11g fat (2g saturated fat), 0 cholesterol, 370mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 2 starch, 2 fat.
Recipes with Quinoa FAQ
How do you cook quinoa perfectly every time?
To cook quinoa perfectly every time, start by thoroughly rinsing it in a fine mesh sieve. This removes saponin (quinoa’s natural coating), which can taste bitter or prevent the quinoa from cooking properly. Stir the rinsed grains into simmering water or broth, cover and cook for about 15 minutes. Then, let it rest off the heat, covered, for 20 minutes. The steam will finish cooking the grains, making them light and airy. Finally, gently fluff the quinoa with a fork to separate the individual grains.
What does quinoa go well with?
Quinoa’s mild flavor pairs well with a wide range of sweet and savory ingredients, from fresh fruit and vegetables to nuts, cheese, beans, dairy and meat. Load it into breakfast staples like pancakes and yogurt parfaits, add it to lunch salads or grain bowls or turn it into a hearty dinner topped with roasted chickpeas, chicken or shrimp. I love to toss it with chopped cucumbers and tomatoes and a tangy vinaigrette, for a simple side dish that tastes even better the next day.
How long does cooked quinoa last in the fridge?
Cooked quinoa lasts in the fridge for three to four days. Store cooled quinoa in airtight food storage containers to keep it from drying out. For convenient meal prep, portion the quinoa into single servings, so you can grab what you need for salads, soups or quick stir-fries throughout the week.
Is quinoa better for you than rice?
Quinoa is more nutrient-dense than rice with more protein and fiber, and it’s a good source of magnesium, iron, manganese and zinc. 1 cup of cooked quinoa has 8 grams of protein and 5 grams of fiber, whereas 1 cup of cooked brown rice (one of the most nutrient-dense types of rice) has 4.5 grams of protein and 3.5 grams of fiber. It’s considered a super grain because it’s a complete protein, containing all nine essential amino acids.
