You probably know quinoa (pronounced KEEN-wah) as a good plant-based source of protein, but did you know that a cup has more iron than a six-ounce steak?
Even better is the fact that it’s a gluten-free seed that cooks up like a grain. That means it has a highly adaptable flavor and can be enjoyed in countless combinations, and can be ground to make flour, used to replace rice in any dish, or turned into a casserole like pasta.
These 20 unique recipes showcase how versatile and delicious quinoa really is, giving you delicious choices for breakfast, lunch, or dinner.
Enjoy!
Most trail mix-style snacks bars are made with flour and oats. If you use quinoa instead, you can make a gluten-free protein bar that’s every bit as sweet and chewy.
And as with many recipes for baked goods, this one is easy to adjust by changing the types of nuts, seeds, and dried fruit. For example, you could make a peanut butter bar with tart cherries, sesame seeds, and a dark chocolate drizzle.
247
Calories12 g
Protein24 g
Carbs13 g
Fat1 1/3 cups quinoa flakes
1/2 cup chopped macadamia nuts
1/4 cup chia seeds
1/4 cup unsweetened shredded coconut
1 cup vanilla whey protein powder
1 large egg
1 small container (5.3 oz.) plain Greek yogurt
1/3 cup almond butter
1/4 cup pure honey
1/2 cup chopped apricots
1/4 cup vanilla chips
Get the RecipeCan’t get enough Mexican food? You may as well mix it up every once in a while by using quinoa instead of rice.
Although they have similar calorie density, quinoa has nearly twice as much protein per serving. It also has more fiber, riboflavin, folate, and iron as compared to brown rice. Knowing all that, it’s no wonder that quinoa is fast becoming a pantry staple.
692
Calories48 g
Protein58 g
Carbs32 g
FatChicken Burrito Bowl:
2 cups cooked quinoa (about 1/2 cup dry quinoa)
2 Tbsp. extra-virgin olive oil, divided
2 boneless skinless chicken breasts (about 8 oz.)
4 tsp. taco seasoning
1 small red bell pepper, thinly sliced
1/2 small red onion, thinly sliced
1/2 cup guacamole
1/4 cup (1 oz.) crumbled cotija cheese
1 lime (for serving)
Corn Salsa:
1 can (15 oz.) corn kernels, drained
1/4 cup finely diced red onion
2 Tbsp. finely chopped cilantro
1 Tbsp. freshly squeezed lime juice
Get the RecipeWith quinoa in addition to flour, milk, and eggs, these pancakes are sure to power you through the day.
And the recipe includes a maple syrup topping alternative: from-scratch strawberry sauce. It only takes about 10 minutes on the stove to cook down fresh strawberries and a kiss of vanilla extract into a naturally sweet syrup. It also includes just enough maple syrup so you’re not missing out.
268
Calories9 g
Protein54 g
Carbs2 g
FatQuinoa Pancakes:
1 cup red quinoa, rinsed
1/2 cup whole-wheat pastry flour
1/2 cup all-purpose flour
1 1/2 Tbsp. granulated sugar
4 tsp. baking powder
Pinch of salt
3/4 tsp. ground cinnamon
1 cup skim milk
2 egg whites
1/2 tsp. vanilla extract
1/2 tsp. almond extract
1/2 cup strawberries, diced
Strawberry Sauce:
1 lb. strawberries, diced
2 Tbsp. pure maple syrup
1 tsp. vanilla extract
Get the RecipeHow can you have mac and cheese without any macaroni?
This recipe uses quinoa instead of pasta to deliver all the goodness of this classic comfort dish – bacon included. Aside from the single replacement, there’s not much to set this recipe apart from spicy mac and cheese. The ingredients are first cooked on the stove, and transferred to the oven until the top is browned.
556
Calories33 g
Protein38 g
Carbs30 g
Fat1 1/2 cups uncooked quinoa
3 cups vegetable broth
2 cups low-fat milk
2 Tbsp. cornstarch (or tapioca starch)
4 jalapenos, diced
1 medium onion, diced
10 strips bacon
1 Tbsp. garlic, minced
1/2 tsp. paprika
2 1/2 cups (8 oz.) shredded white cheddar cheese
Salt and freshly ground black pepper to taste
Get the RecipeLike rice pudding, you can use quinoa pudding as a protein delivery system. And amazingly, this one doesn’t even rely on protein powder!
Instead, it uses a winning combo of quinoa, chia seeds, and hemp hearts. The resulting quinoa pudding is delicious enough to enjoy as dessert, but nutrient-dense enough to have as a wholesome breakfast. Want to cut over 100 calories and 25 grams of sugar? Simply use stevia in place of maple syrup.
515
Calories18 g
Protein67 g
Carbs19 g
Fat1/4 cup cooked quinoa
2 Tbsp. chia seeds
2 Tbsp. hemp hearts
1/4 tsp. vanilla powder (or vanilla extract)
2 Tbsp. pure maple syrup
Pinch of cinnamon
3/4 cup unsweetened cashew milk (or milk of choice)
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowMost quinoa cookie recipes use a processed variety sold in the cereal aisle called quinoa flakes. However, these chocolate cookies prove it’s possible to use whole quinoa instead. And you don’t even need to turn on your oven!
This dough will come together quickly on the stove, especially if you have leftover cooked quinoa in the fridge. After an hour in the freezer, these healthy cookies – with just 4 grams of sugar apiece – will be ready to eat.
149
Calories5 g
Protein20 g
Carbs6 g
Fat1/4 cup coconut oil
1/2 cup pure maple syrup
1/4 cup unsweetened cocoa powder
1/2 cup creamy peanut butter
1/2 tsp. vanilla extract
1/4 tsp. salt
3 cups cooked quinoa (1 cup uncooked quinoa + 2 cups water)
Get the RecipeFor pizza flavor that you can serve as a light lunch or side dish, make this baked quinoa casserole.
It has everything you love about marinara, including garlic, basil, parsley, and oregano. To complete the picture, this is garnished with cheese, but for a dairy-free alternative, you can sprinkle with a little nutritional yeast, commonly used as a vegan substitute for cheesy goodness.
304
Calories13 g
Protein38 g
Carbs12 g
Fat1 cup uncooked quinoa
2 cups water
1 can (6 oz.) tomato paste
4 cloves garlic, minced or pressed
1/2 small onion, finely chopped
2 Tbsp. water
2 Tbsp. extra-virgin olive oil
1 tsp. dried oregano
1/2 tsp. fennel seed
1 tsp. marjoram
1 tsp. dried basil
1 Tbsp. dried parsley
1/4 tsp. sugar
1 tsp. sea salt
Freshly ground black pepper to taste
1/2 cup shredded mozzarella (or 3 Tbsp. nutritional yeast)
Get the RecipeIf you’re a guacamole addict, you might wind up eating way more than a day’s serving of avocados. With this twist on the creamy dip, you can eat more of the creamy dip-turned-side dish while getting a little more variation in your diet.
Not only are you benefiting from the healthy fats, vitamins, and minerals in avocados, but the superfruit is said to act as a nutrition booster, helping your body absorb more of the nutrients in quinoa.
449
Calories14 g
Protein67 g
Carbs15 g
Fat1 ripe avocado, diced
Juice of 1 1/2 limes
1/4 tsp. salt
2 cups cooked quinoa (about 1/2 cup dry)
1 clove garlic, minced or pressed
1/2 jalapeno, seeded and minced
1/2 ripe mango, diced
3/4 cup baby tomatoes, quartered
1/4 cup chopped fresh cilantro
1/4 cup diced red onion
1/4 tsp. ground cayenne
1/4 tsp. ground cumin
Get the RecipeQuinoa cereal has become popular since people have started looking for alternatives to wheat and corn-based products. However, the homemade versions usually call for quinoa flakes, which can be hard to find in the grocery store.
This recipe uses regular cooked quinoa, so you can use leftovers to make this delicious granola.
181
Calories4 g
Protein24 g
Carbs8 g
Fat1 cup gluten-free rolled oats
1/2 cup raw buckwheat groats
1 1/2 cups cooked quinoa (about 1/3 cup dry)
1/2 cup sunflower seeds
1/2 cup unsweetened shredded coconut
1/4 cup pure maple syrup
1/4 cup coconut oil, melted
1 tsp. ground cinnamon
2 tsp. vanilla extract
1/4 tsp. sea salt
5 pitted Medjool dates, chopped
Get the RecipeFor a salad that’s light on your stomach but not on nutrients, quinoa makes an excellent base. And in this case, it becomes a way to dish up a whole spoonful of superfoods at once. There’s edamame, almonds, chickpeas, corn, and cranberries.
With so much in the salad itself, the only dressing it needs is a mix of olive oil and lime juice.
295
Calories13 g
Protein41 g
Carbs10 g
Fat2 cups uncooked quinoa
4 cups water
1/2 tsp. salt (plus more to taste)
1 cup celery, sliced
1 can (15 oz.) corn, drained
1 can (15 oz.) garbanzo beans, rinsed and drained
3/4 cup fresh cilantro, finely chopped
1 cup dried cranberries
12 oz. edamame, cooked and shelled
2 red bell peppers, diced
1 cup sliced almonds
3 Tbsp. extra-virgin olive oil
5 Tbsp. freshly squeezed lime juice
Get the RecipeQuesadillas might seem like a guilty pleasure, but that doesn’t have to be the case. Replace some of the cheesy filling with superfoods like broccoli and quinoa, and suddenly quesadillas look like more than a quick dinner.
You can make a quesadilla in the microwave or toaster oven, but it’ll get perfectly crispy if you take a minute to heat up some olive oil in a skillet. It only takes a few minutes on each side to cook, melting the cheese.
234
Calories11 g
Protein19 g
Carbs13 g
Fat1/4 cup quinoa
1/2 cup vegetable broth
1/2 cup chopped broccoli
1 cup (4 oz.) shredded sharp cheddar cheese
Salt and freshly ground black pepper to taste
4 medium whole-wheat tortillas
2 tsp. extra-virgin olive oil
Get the RecipeQuinoa pilaf might sound plain, but with curry powder, cumin, and currants, this is anything but. As if that’s not enough flavor, there’s also sweet potato and crisp green apples. You can serve this as a side dish for meat, but it’s satisfying enough to serve as an entrée.
As long as you aren’t concerned about the carbs, you can double the portion. Or, consider serving with a simple green salad.
192
Calories7 g
Protein34 g
Carbs4 g
Fat1 small onion, chopped
1 cup quinoa, rinsed
2 cloves garlic, minced
1 1/2 tsp. curry powder
1/2 tsp. ground cumin
1/2 tsp. sea salt
1 sweet potato, peeled and diced
1 1/2 cups vegetable broth
2 granny smith apples, peeled and diced
1/2 cup green peas
2 Tbsp. currants, raisins, or cranberries
2 Tbsp. chopped walnuts, toasted
Get the RecipeLoad up your freezer with fresh fruit when it’s in season, and you’ll be rewarded when winter comes.
You can enjoy this toasty warm bowl of porridge studded with blueberries, pomegranate, and rhubarb. This vegan breakfast is also loaded with nutrient-dense nuts and seeds. Go ahead and use whichever ones you have on hand, like walnuts and chia seeds, or almonds and sesame seeds.
342
Calories10 g
Protein47 g
Carbs14 g
Fat1 cup uncooked quinoa
1/4 cup pecans
1/4 cup sunflower seeds
3/4 cup unsweetened almond milk
2 Tbsp. peanut butter
1 Tbsp. pure maple syrup
1 Tbsp. lemon juice
1/2 tsp. vanilla extract
Dash of freshly ground nutmeg
Pinch of salt
1 1/2 cups blueberries
1 cup chopped rhubarb
1/2 cup pomegranate seeds
Get the RecipeMediterranean soup might call to mind olives, tomatoes, and basil, but this recipe takes things in a completely different direction.
Like many soups, this one starts by sautéing onion, garlic, and carrots. After the quinoa toasts for half a minute, vegetable broth and garbanzo beans are mixed in, and the soup is left to boil until everything is cooked through. Fresh spinach and lemon juice are added immediately before serving.
627
Calories35 g
Protein95 g
Carbs14 g
Fat1/2 white onion, diced
5 cloves garlic, minced
3 medium carrots, peeled and sliced
1 Tbsp. extra-virgin olive oil
1/2 cup uncooked red quinoa
6 cups vegetable broth
1 can (15 oz.) garbanzo beans
Juice of 1 lemon
4 cups fresh spinach, chopped
1 small jar (6.5 oz.) marinated artichokes
Get the RecipeUsing a healthy package like a bell pepper doesn’t make a dish healthy. This filling includes all the things you want – protein, complex carbs, and a little cheese – and nothing that’ll put this over the top of your macro targets.
These Hawaiian stuffed peppers are big enough to be served as lunch or dinner, but of course they’re even better next to a slab of meat.
454
Calories29 g
Protein49 g
Carbs16 g
Fat4 large green bell peppers
1 cup cooked quinoa (about 1/4 cup dry), cooled
4 slices Canadian bacon, chopped
1 cup marinara sauce
1 oz. fresh mozzarella
1 cup (4 oz.) shredded mozzarella
1/4 cup chopped green onion
1/2 cup (2 oz.) grated Parmesan
Get the RecipeWhen you’re craving cake, it helps to cut down the portion sizes. Otherwise, you might be pleased after one piece– yet thinking you’d be even happier with a second. With these small bites of vegan carrot cake, you can satisfy dessert cravings while avoiding butter, white sugar, and white flour.
You can make them without protein powder, but why would you bother? The recipe makes more servings with it than without.
85
Calories4 g
Protein13 g
Carbs3 g
FatCake Bites:
1/2 cup cooked quinoa
2 Tbsp. date puree (about 4 Medjool dates)
2 carrots, grated
1 tsp. chia seed
1 tsp. ground flaxseed
1 tsp. ground cinnamon
1 Tbsp. coconut flour
3 Tbsp. unsweetened cashew milk (or other non-dairy milk)
3 Tbsp. hemp seed
2 Tbsp. chopped walnuts
2 Tbsp. chopped raisins
4 scoops stevia
1 tsp. vanilla extract
2 scoops Sunwarrior protein powder (or other vanilla protein powder)
6 Tbsp. unsweetened cashew milk
Frosting:
1 1/2 Tbsp. coconut butter
2 tsp. pure maple syrup
3 Tbsp. unsweetened cashew milk
1 tsp. chia seeds
Get the RecipeIt’s hard to get the texture right on a veggie burger. Beans can get too mushy to replace meat. Tofu doesn’t come close to being like a burger. Wheat-based seitan is great because it can be made to have a variety of textures, but it’s tricky to prepare. Plus, all of the protein is from gluten.
Then there’s quinoa, which gives you something to bite into and just enough softness to stand in for juicy ground beef.
396
Calories17 g
Protein58 g
Carbs14 g
Fat1/2 cup uncooked quinoa
1 cup water
1 lb. raw beets, peeled
2 medium carrots, shredded
1 large onion, grated
1/3 cup chopped fresh cilantro
2 Tbsp. soy sauce
2 chipotles in adobo, chopped
2 tsp. adobo sauce
1/2 tsp. ground cumin
Salt and freshly ground black pepper
4 large eggs, lightly beaten
1/2 cup buckwheat flour (or oat flour)
2 Tbsp. extra-virgin olive oil
8 whole-grain burger buns, toasted
1 large avocado, sliced
Get the RecipeTwo in one, this recipe is a grain salad mixed with a leafy green salad.
The result is a whole bowl of superfoods like kale, quinoa, corn, and black beans. That’s enough reason to eat up, but even health food-averse eaters will be addicted to this salad based on the spicy dressing. It’s got a kick of hot sauce tempered by a spoonful of maple syrup and a splash of lime juice.
412
Calories22 g
Protein77 g
Carbs3 g
FatQuinoa Salad:
1 cup uncooked quinoa
6 cups chopped kale, destemmed
1/2 red onion, chopped
1 can (15 oz.) black beans, drained and rinsed
1 cup corn kernels
Spicy Dressing:
1/4 cup fresh cilantro, chopped
1 clove garlic, minced
1/4 cup freshly squeezed lime juice
1/4 cup hot sauce
1/4 cup water
1 tsp. pure maple syrup
1/2 tsp. ground cumin
Sea salt and freshly ground black pepper to taste
Get the RecipeWhy make risotto without Arborio rice? Quinoa won’t be as creamy because it doesn’t release starch throughout in the same way throughout the cooking process, but the resulting riff on risotto is equally delicious.
And this recipe is smart to include other ingredients that will help create a thick, rich texture like mushrooms, peas, and Parmesan cheese.
451
Calories20 g
Protein51 g
Carbs17 g
Fat1/2 yellow onion, diced
2 Tbsp. unsalted butter
2 cloves garlic, minced
1 cup chopped button mushrooms
1 Tbsp. extra-virgin olive oil
1/2 cup white wine
1 1/2 cup quinoa, rinsed well
2 cups vegetable broth
1/8 tsp. dried thyme
3 cups fresh spinach
1 cup green peas
1/2 cup (2 oz.) shredded Parmesan
Get the RecipeTabbouleh may sound new to you, but it’s a traditional Middle Eastern dish that likely dates back several millennia to before the Ottoman Empire. Since then, it has spread throughout the Mediterranean and been adapted in a wide variety of ways.
It’s usually made with bulgar, but it’s just as easy to make it with quinoa. And although tomatoes are thought of as standard now, the plant didn’t arrive in the region until the 1800s. Switching out one red fruit for another – pomegranate – is actually more authentic.
346
Calories10 g
Protein37 g
Carbs19 g
Fat1 cup uncooked red quinoa
1 1/4 cups water
1 tsp. extra-virgin olive oil (plus more for serving)
8 oz. labne
1 large English cucumber, cut into 1/4” pieces
1 pint cherry tomatoes, halved (or 1 large tomato)
Juice of 1/2 lemon
2 tsp. lemon zest
1/4 cup chopped flat-leaf parsley
1/4 cup chopped fresh mint
Salt and freshly ground black pepper to taste
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Learn which muscles to train together and the best exercises for each body part.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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