20 Healthy Quinoa Recipes That You’ll Flip Over

The superfood that’s on everyone’s mind – and on everyone’s plate – these days is quinoa.

And it’s not just because it’s a gluten-free replacement for grains (it’s technically a seed).

Quinoa can be used to make all kinds of foods, it has an easily adaptable flavor, and it’s a great source of protein as well as magnesium, iron, vitamin B6, antioxidants, and insoluble fiber.

Even if you don’t like quinoa as a standalone side dish or salad, that doesn’t mean it’s not for you.

As you’ll see with these recipes, you have plenty of other options.

For example, you can cook it in a cheesy casserole, create quinoa flakes for a homemade granola, or use it for the base in a tasty one-pot dish.

Enjoy!

Berry Quinoa Salad

Picture courtesy of Two Peas & Their Pod

Fruit salad is delicious, but it’s hardly a filling meal – unless you add quinoa, that is.

This is an awesome way to use up berries when they’re in season. Mix together a big bowl, and enjoy the berry salad over a couple days for breakfast, lunch, and snacks.

It’s also awesome for a summer potluck. You’ll be a hit with any vegetarians at the party, and it doubles as a healthy dessert for people trying to avoid the cookies and cupcakes.

Serves 6

Ingredients

Citrus-Honey Dressing:

1 tsp. orange zest

2 Tbsp. fresh orange juice

2 Tbsp. fresh lemon juice

1 Tbsp. fresh lime juice

1 Tbsp. pure honey

1 tsp. finely chopped mint

1 tsp. finely chopped basil

Quinoa Fruit Salad:

2 cups cooked red quinoa (about 2/3 cup dry)

1 1/2 cups strawberries, halved

1 cup raspberries

1 cup blackberries

1 cup blueberries

1 cup roughly chopped honey-roasted cinnamon almonds

1 Tbsp. finely chopped mint

1 Tbsp. finely chopped basil

Nutrition Facts (Per Serving)

Calories: 252

Protein: 8 grams

Carbs: 36 grams

Fat: 10 grams

 

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One-Pot Chicken, Quinoa, Mushrooms & Spinach

Picture courtesy of Cookin’ Canuck

Chicken and quinoa are an incredible combo for a lean, high-protein dinner. Turn it into a one-pot meal by making a casserole, and soon you’ll have enough healthy comfort food to feed a family.

There’s not much to mess up in this recipe as long as you watch the time. Season the chicken, and sear it on both sides. Then cook the onions and mushrooms, add quinoa and chicken broth, and cook for 15 minutes. That’s when the chicken goes back in the pan to cook with the quinoa until the liquid is absorbed.

Serves 6

Ingredients

6 boneless skinless chicken thighs (about 4 oz. each), trimmed

3/4 tsp. crushed dried rosemary

1/2 tsp. smoked paprika

1/2 tsp. salt

1/2 tsp. ground pepper

2 tsp. extra-virgin olive oil, divided

1/2 yellow onion, chopped

8 oz. crimini mushrooms, sliced

1 cup dry quinoa

2 cups low-fat chicken broth

1 1/2 cups sliced spinach leaves

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 277

Protein: 29 grams

Carbs: 21 grams

Fat: 8 grams

 

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Crockpot Italian Chicken & Quinoa Soup

Picture courtesy of Chelsea’s Messy Apron

Talk about a one-pot dinner. This soup has plenty of protein from the chicken and quinoa, plus it’s loaded with veggies like onion, celery, and carrots.

This would also be delicious with spinach or kale stirred in immediately before serving. And it’s a great use of fresh herbs like rosemary, basil, and Italian parsley as a garnish.

Serves 6

Ingredients

2 boneless skinless chicken breasts (about 6 oz. each)

1 cup chopped yellow onion

1 cup chopped celery

1 cup diced carrots

1 1/2 tsp. minced garlic

3/4 cup dry quinoa

1 can (14.5 oz.) fire-roasted diced tomatoes

6 cups chicken broth

1/4 tsp. red pepper flakes

1 tsp. Italian seasoning

2 tsp. dried oregano

1/2 Tbsp. dried basil

Salt and freshly ground black pepper to taste

Grated parmesan, for garnish

Nutrition Facts (Per Serving)

Calories: 216

Protein: 22 grams

Carbs: 23 grams

Fat: 4 grams

 

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Savory Pesto Quinoa Breakfast Bowls

Picture courtesy of Simply Quinoa

Quinoa isn’t just a side dish. It also has the complex carbs and protein you need to kickstart a long day.

This breakfast recipe also includes a ton of healthy fats from avocado, seeds, and pine nuts. That ensures you’ll stay full throughout the morning, but more importantly, this breakfast bowl will also give your brain a boost.

Eating a good balance of complex carbs, protein, and nutritious fats will ensure you can stay alert and on task throughout the day.

Serves 2

Ingredients

Breakfast Bowls:

2 large eggs

2 cups cooked quinoa (about 2/3 cup dry)

1/2 avocado

1/4 cup homemade pesto (use about half)

2 Tbsp. hemp hearts

1 Tbsp. chia seeds

Pesto:

2 cups fresh basil

1 cup fresh kale

1/4 cup nutritional yeast

1/4 cup pine nuts

1 large clove garlic

3 Tbsp. extra-virgin olive oil (or more if needed)

1 tsp. lemon juice

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 670

Protein: 27 grams

Carbs: 53 grams

Fat: 42 gams

 

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Buffalo Chicken Quinoa Bites

Picture courtesy of NatureBox

Quinoa poppers are a hit with kids and adults alike.

These savory bites make a great appetizer or finger food for a party, but they’re also healthy enough to enjoy for lunch or as an unforgettable post-workout snack.

Serves 4

Ingredients

Appetizer:

1 cup cooked quinoa

1 cup shredded chicken breast

1/4 cup goat cheese

1/4 cup sharp cheddar

1/4 cup buffalo sauce

1/4 cup Panko breadcrumbs

1 large egg, beaten

2 Tbsp. whole wheat flour

Kosher salt and freshly ground black pepper, to taste

Dipping Sauce:

1 cup plain nonfat Greek yogurt

1/4 cup blue cheese

1/2 tsp. garlic powder

1/2 tsp. dried dill

1/2 tsp. dried parsley

Kosher salt and freshly ground black pepper, to taste

Nutrition Facts (Per Serving)

Calories: 385

Protein: 27 grams

Carbs: 39 grams

Fat: 12 grams

 

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Superfood Quinoa Bowl

Picture courtesy of Two Raspberries

A bowl of veggies might sound like a small snack, or an appetizer at the most. Add quinoa, and suddenly it’s a complete meal loaded with nutrients.

There’s no need to explain the benefits of adding broccoli and kale to your diet – we all know by now they’re loaded with more vitamins and minerals than can be quickly summarized. Combine all these nutritional powerhouses in one bowl for lunch, and you won’t feel bad about having a cheat meal for dinner.

If you’re watching your fat intake, as always, start with half the dressing (as calculated in the nutrition facts), and serve the rest on the side.

Serves 2

Ingredients

Quinoa Salad:

1 cup dry tri-colored quinoa

2 cups chopped broccoli

1/2 chopped red onion

1/2 chopped red bell pepper

3–4 cups baby kale

Dressing:

6 Tbsp. extra-virgin olive oil

1 tsp. onion powder

1/2 Tbsp. mustard

Juice of 1/2 lime

Salt and freshly ground black pepper to taste

Nutrition Facts (Per Serving)

Calories: 629

Protein: 20 grams

Carbs: 81 grams

Fat: 27 grams

 

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Cheesy Quinoa Waffles

Picture courtesy of Smart Nutrition

Waffles are a favorite brunch item, but even when they’re made with whole-wheat flour, they can be nutritionally lacking without the right toppings or side dishes.

This batter is totally grain-free with a base of lentils, eggs, and quinoa – which is technically a seed, although it offers similar nutrition and usefulness as whole grains – for a winning combo that ensures you’re getting over 20 grams of protein per serving.

These quinoa waffles are loaded with savory flavor from three kinds of cheese, and because there’s no need for maple syrup, they have a nearly negligible amount of sugar.

Serves 4

Ingredients

1/2 cup dry quinoa

1/4 cup red lentils

3 large eggs

1 large carrot, shredded

3 green onions, chopped

2/3 cup shredded cheddar cheese

1/2 cup cottage cheese (or ricotta)

1/3 cup feta cheese crumbles

3 Tbsp. flour

1/2 tsp. sugar

1/4 tsp. garlic powder

1/4 tsp. ground cumin

1/4 tsp. dried oregano

Nutrition Facts (Per Serving)

Calories: 334

Protein: 22 grams

Carbs: 31 grams

Fat: 14 grams

 

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Greek Quinoa Zucchini Fritters

Picture courtesy of Delish Knowledge

Who says fritters have to be unhealthy? Just because a food is fried doesn’t imply that it’s lacking nutrition. Fry anything at a high temperature, and it won’t soak up very much oil as it cooks, which means you can indulge in fried deliciousness every once in a while.

These fritters are surprisingly low-cal with zucchini, quinoa, and just a touch of flour. Oregano and dill give them flavor, plus a creamy hummus sauce to pour on top.

Serves 2

Ingredients

Quinoa Fritters:

1/2 cup dry quinoa

1/4 cup diced onion

1 clove garlic, minced

3 cups grated zucchini, water squeezed out

2 tsp. dried oregano

1 tsp. dried dill

1/2 cup flour

1/2 tsp. baking powder

2 Tbsp. lemon juice

Pinch of salt

Freshly ground black pepper to taste

Hummus Sauce:

1/3 cup hummus

Zest and juice of 1 large lemon

2 cloves garlic, minced

1/2 tsp. dried dill

Nutrition Facts (Per Serving)

Calories: 398

Protein: 16 grams

Carbs: 69 grams

Fat: 8 grams

 

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Sesame Ginger Teriyaki Salmon & Quinoa Stir Fry

Picture courtesy of Ambitious Kitchen

Salmon is easy to bake, and it takes just enough time in the oven to prep a side dish. This quinoa does need to be cooked first to make it into a stir-fry, but you can make this a fast weeknight dinner by stocking your freezer with pre-made quinoa.

Once it’s cooked and cooled down, spread quinoa out on a big baking sheet, or put it into a large plastic bag and pat down into an even layer. Divide the frozen quinoa into your usual serving size.

You’ll need about three cups of cooked quinoa for this recipe; simply thaw on the counter for a couple hours before using.

Serves 4

Ingredients

Teriyaki Salmon:

1 cup teriyaki sauce

1 tsp. grated fresh ginger

2–4 cloves garlic, minced

3 Tbsp. dark brown sugar

2 Tbsp. pure honey

1/4 cup extra-virgin olive oil

1 lb. salmon

Quinoa Stir Fry:

3/4 cup quinoa, rinsed

1/2 tsp. garlic salt

1 Tbsp. extra-virgin olive oil

1 red bell pepper, thinly sliced

1 yellow bell pepper, thinly sliced

2 cloves garlic, minced

1 tsp. grated fresh ginger

4 cloves garlic, minced

1 1/2 cups sugar snap peas (or snow peas)

Salt and freshly ground black pepper to taste

1 Tbsp. sesame seeds

1/4 tsp. red pepper flakes (optional)

1/4 cup chopped fresh cilantro (optional garnish)

Nutrition Facts (Per Serving)

Calories: 599

Protein: 36 grams

Carbs: 56 grams

Fat: 26 grams

 

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Spinach Salad with Quinoa & Crispy Chickpeas & Avocado-Basil Dressing

Picture courtesy of Happy Healthy Mama

When it’s perfectly ripe, an avocado can always be diced up to include in a garden salad. But its creaminess will upgrade every bite when you turn it into the dressing.

The salad itself is easy to assemble with baby spinach, quinoa, and a can of chickpeas. Complete the spinach-quinoa salad with avocado dressing by blending the fruit with fresh basil, garlic, and lemon juice.

Serves 2

Ingredients

Salad:

1/2 cup dry quinoa, rinsed well

1 cup water

1 can (15 oz.) chickpeas, drained and rinsed

1 Tbsp. avocado oil (or extra-virgin olive oil)

1/2 tsp. coarse salt

5 oz. baby spinach

1 large tomato, cored, seeded, and chopped

Avocado Dressing:

1 avocado

3–5 leaves basil

1 small clove garlic, minced

2 Tbsp. lemon juice

Pinch of salt

Water as needed

Nutrition Facts (Per Serving)

Calories: 570

Protein: 20 grams

Carbs: 70 grams

Fat: 26 grams

 

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Red Quinoa Burgers

Picture courtesy of Coffee & Quinoa

Black bean burgers have been a vegetarian staple for decades now, but this recipe integrates quinoa for a better macronutrient profile and even more health benefits.

The combination of beans and quinoa provides enough amino acids to make a complete protein, and although this meal is high in carbohydrates, they are complex carbs, ranking low on the glycemic index.

Serves 4

Ingredients

1 can (15 oz.) cannellini beans

2 cups cooked red quinoa

1/3 cup panko bread crumbs

2–3 cloves garlic, minced

Salt and pepper to taste

1 large egg, lightly beaten

1 Tbsp. extra virgin olive oil

4 oz. extra sharp cheddar cheese, sliced

4 whole wheat hamburger buns

Nutrition Facts (Per Serving)

Calories: 529

Protein: 26 grams

Carbs: 68 grams

Fat: 17 grams

 

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Quinoa Granola with Coconut & Chia Seeds

Picture courtesy of Vegangela

Homemade granola is a healthy way to satisfy your sweet tooth at breakfast, to get in some pre-workout fuel, or reward your hard efforts in the gym by turning it into a Greek yogurt parfait.

Plus, it couldn’t be easier to make!

Serves 8 (about 1/3 cup each)

Ingredients

2 cups quinoa flakes

1/2 cup shredded unsweetened coconut

1/4 cup coconut oil

1/4 cup raw almonds

1/4 cup chia seeds

1/4 cup raw pecans

1/4 cup pumpkin seeds

1/4 cup raw walnuts

1/4 cup agave or maple syrup

1 tsp. cinnamon

Nutrition Facts (Per Serving)

Calories: 398

Protein: 10 grams

Carbs: 43 grams

Fat: 23 gram

 

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Chile Relleno Breakfast Casserole

Picture courtesy of The Texas Peach

There’s nothing like a dish of warm, filling ingredients to beat morning hunger. This breakfast is also a great reward for rolling out of bed at 6 or 7 am for an early bird workout.

For more ideas on how to sneak this superfood into delicious, comforting meals, be sure to pick up a copy of The Quintessential Quinoa Cookbook: Eat Great, Lose Weight, Feel Healthy by Wendy Polisi.

Serves 6

Ingredients

½ cup quinoa

1 cup water

8 large eggs, lightly beaten

1 cup 2% cottage cheese

1½ cups sharp cheddar cheese

¼ cup half & half

Hot Sauce, to taste (such as Tabasco)

1 tsp smoked paprika

1 (4 oz) can of diced green chiles, drained

1 tsp sea salt, plus pepper to taste

Nutrition Facts (Per Serving)

Calories: 319

Protein: 24 grams

Carbs: 13 grams

Fat: 19 grams

 

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Peruvian Stuffed Avocados

Picture courtesy of Avocados from Peru

Quinoa has recently become popular in the United States, but it’s a longtime staple in another part of America – South America.

With these yam and quinoa-stuffed avocados, you can enjoy several nutrient-dense ingredients from the region together using a delicious, no-fuss preparation. The recipe is easy to understand and assemble, and it’s also adaptable.

Next time you have leftover quinoa salad, serve it up on a halved avocado to put a new spin on yesterday’s lunch.

Serves 4

Ingredients

Quinoa Salad:

1 cup water

3/4 cup dry quinoa

1/4 cup fresh corn kernels

1/4 cup diced tomato

3 Tbsp. minced red onion

1/4 cup cooked diced yams

Fresh cilantro, for garnish

Lime-Jalapeno Dressing:

1/4 cup extra-virgin olive oil

3 Tbsp. lime juice

3 Tbsp. fresh cilantro

1 tsp. sugar

1/2 tsp. salt

1/2 jalapeno, deseeded

2 ripe avocados

Nutrition Facts (Per Serving)

Calories: 421

Protein: 7 grams

Carbs: 35 grams

Fat: 30 grams

 

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Samoas Cookie Quinoa Bowl

Picture courtesy of A Whisk and Two Wands

When the neighborhood Girl Scouts start approaching your front door, remember this alternative that offers the same satisfying flavor as a Samoas cookie – but with the nutrition you’d expect from a bowl of sweetened oatmeal.

Since this is replicating the cookie, it’s high in healthy fats like coconut and almonds. Then there’s two dates for natural sugar that’s slower to digest and also comes with a couple grams of fiber.

Serves 1

Ingredients

3/4 cup cooked quinoa (about 1/4 cup dry)

2 dates, pitted

1/2 cup unsweetened cashew milk (or milk of choice)

1 tsp. vanilla extract

1 Tbsp. almond butter

1/4 cup finely shredded toasted coconut, divided

1 Tbsp. cacao nibs

Nutrition Facts (Per Serving)

Calories: 405

Protein: 11 grams

Carbs: 47 grams

Fat: 19 grams

 

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Lentils, Beef & Quinoa Soup

Picture courtesy of My Columbian Recipes

There are so many occasions to enjoy a good soup: to fight the effects of chilly weather, to boost your immune system, and to end the day on a calming, comforting note. There’s one problem with most soups, though, and that’s a lack of protein.

This one combines beef, lentils, and quinoa for a complete amino acid profile – and then some.

Serves 8

Ingredients

2 Tbsp. vegetable oil

1 cup finely chopped onion

4 cloves garlic, minced

1 red bell pepper, diced

2 large carrots, peeled and sliced

Salt and freshly ground black pepper to taste

1 lb. top round beef (or other stew meat), cut in bite-sized chunks

1/2 lb. lentils, picked and rinsed

2 tomatoes, peeled and diced

10 cups beef stock (or vegetable stock)

1/2 tsp. ground achiote

1 tsp. ground cumin

3 medium white potatoes, peeled and diced

1/4 cup chopped fresh cilantro

2 cups cooked quinoa (about 2/3 cup dry)

Nutrition Facts (Per Serving)

Calories: 404

Protein: 35 grams

Carbs: 45 grams

Fat: 9 grams

 

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Crock Pot BBQ Chicken Quinoa

Picture courtesy of Food Faith Fitness

Quinoa is like rice, which is great for lots of reasons, but it also means you usually have to cook it in a separate pot. That’s not the case when you use a slow cooker, the perfect kitchen appliance for dump-and-go meals.

This recipe starts with the staples of a lean dinner – chicken breast, a whole grain, and vegetables – and turns it into a comforting one-pot meal that requires minimal prep work.

Serves 4

Ingredients

1 cup dry quinoa

1 cup frozen corn kernels

1 cup diced red bell pepper

1/2 cup diced onion

2 tsp. minced garlic

1/2 Tbsp. ground cumin

1/2 tsp. chili powder

1/2 Tbsp. smoked paprika

1 cup hickory barbecue sauce

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1 cup + 2 Tbsp. chicken broth

1/2 tsp. hickory liquid smoke (optional)

1/2 lb. boneless skinless chicken breast, trimmed of fat

Fresh cilantro and green onion (optional garnish)

Nutrition Facts (Per Serving)

Calories: 376

Protein: 22 grams

Carbs: 62 grams

Fat: 5 grams

 

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Black Bean & Quinoa Stuffed Spaghetti Squash

Picture courtesy of Lauren Kelly Nutrition

To make this one-pan meal, you don’t even need a baking dish. Instead a whole spaghetti squash can be used to prepare this vegetarian dinner in the oven.

Start by roasting it for about an hour in the oven, and meanwhile cook quinoa in vegetable broth. Once removed from the oven, the insides of the squash are shredded with a fork to take on the texture of spaghetti. Mix with cooked quinoa, black beans, tomatoes, and seasoning.

Sprinkle cheese on top, and it goes back in the oven under the broiler just until the cheddar is gooey and all ingredients are warmed.

Serves 4

Ingredients

1 medium spaghetti squash (about 3 1/2 lbs.), cleaned

1 cup dry quinoa

2 cups vegetable broth

1 can (15 oz.) black beans

1 can (14.5 oz.) diced tomatoes with jalapenos, drained

1 Tbsp. ground cumin

1/2 tsp. chili powder

1/4 tsp. cayenne pepper

2 Tbsp. shredded cheddar cheese (optional)

Hot sauce to taste

Nutrition Facts (Per Serving)

Calories: 411

Protein: 18 grams

Carbs: 73 grams

Fat: 7 grams

 

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Baked Quinoa Empanada

Picture courtesy of The Latin Kitchen

Empanadas are like a pocket pie, so almost any filling can be delicious. Yet we usually see empanadas with shredded meat, or sweet empanadas with cinnamon-sugar.

This quinoa empanada filling originates from northern Argentina, and although vegetarian, it’s full of flavor from goat cheese and black olives. To make these from scratch, expect to spend half a day in the kitchen preparing the dough.

Or save yourself a lot of labor by looking for premade empanada dough discs or using sheets of frozen puff pastry.

Serves 10

Ingredients

3/4 cup dry quinoa

1 large carrot, grated

1/2 cup chicken bouillon

Pinch of fine salt

1 Tbsp. extra-virgin olive oil

1 large white onion, finely chopped

1 clove garlic, minced

1 bay leaf

4 oz. goat cheese, cut into small cubes

3 oz. black olives (about 25), pitted and finely chopped

1 1/2 tsp. paprika

1/2 tsp. ground cumin

Freshly ground black pepper to taste

10 prepared empanada dough discs

1 egg yolk, lightly beaten

Nutrition Facts (Per Serving)

Calories: 260

Protein: 9 grams

Carbs: 32 grams

Fat: 12 grams

 

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Pork Fried Quinoa

Picture courtesy of Fit Bottomed Eats

This is a fun twist on a Chinese takeout classic: pork fried rice. This quinoa recipe calls for ground pork, but you can also use leftover diced ham or cooked tenderloin if there’s some in your fridge.

It’s also easy to change the vegetables, so you can play this one by ear depending on what’s in season (or in your freezer). Instead of carrots and asparagus, try bamboo sprouts, daikon, or edamame for more Asian flavors.

Serves 4

Ingredients

1 lb. 90% lean ground pork

2 large eggs

Salt and freshly ground black pepper to taste

2 tsp. corn oil

1 cup frozen peas and carrots

10 asparagus spears, trimmed and cut into 1/2” pieces

4 green onions, chopped

2 cups cooked quinoa (about 2/3 cup dry)

3 Tbsp. low-sodium soy sauce

Scallions, for garnish

Nutrition Facts (Per Serving)

Calories: 381

Protein: 33 grams

Carbs: 27 grams

Fat: 17 grams

 

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What do you think of these quinoa recipes? Have anything else to share? Let me know in the comments below!