High in fiber and protein, quinoa is the only plant-based food with all nine essential amino acids. We’ve got you covered from breakfast to lunch with these six quinoa-based recipes, all with less than 500 calories.
1. CINNAMON QUINOA BREAKFAST BOWL | MYFITNESSPAL’S RECIPES
This vegan quinoa breakfast bowl is infused with cinnamon, naturally sweetened by maple syrup and topped with cacao nibs. Recipe makes 2 servings at 1 bowl each.
Nutrition (per serving): Calories: 452; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 309mg; Carbohydrate: 94g; Dietary Fiber: 8g; Sugar: 15g; Protein: 14g
2. LEMON QUINOA & EGG BOWLS | A FARM GIRL’S DABBLES
For an easy meal all week long, prepare the lemony quinoa and vegetables on Sunday, then simply top your bowl with a freshly prepared egg. Recipe makes 4 servings at 1/4 recipe each.
Nutrition (per serving): Calories: 442; Total Fat: 25g; Saturated Fat: 4g; Monounsaturated Fat: 15g; Cholesterol: 186mg; Sodium: 279mg; Carbohydrate: 46g; Dietary Fiber: 5g; Sugar: 14g; Protein: 12g
3. MASON JAR QUINOA SALAD | MYFITNESSPAL’S RECIPES
Reach your vegetable quota with this protein-packed, meatless salad in a jar. Make ahead of time and you’ve got the perfect lunch to-go. Recipe makes 2 servings at 1 salad jar each.
Nutrition (per serving): Calories: 393; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 244mg; Carbohydrate: 52g; Dietary Fiber: 14g; Sugar: 4g; Protein: 14g
4. CARROT QUINOA OATMEAL BREAKFAST COOKIES | LOVE & LEMONS
A hybrid between a muffin and a traditional cookie, these feature a sweet and nutty flavor. Bonus: They’re also vegan and gluten-free. Recipe makes 12 servings at 1 cookie each.
Nutrition (per serving): Calories: 252; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 139mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 13g; Protein: 5g
5. SALMON QUINOA BURGERS | SKINNYTASTE
Serve these quinoa- and kale-packed salmon burgers atop a bed of your favorite greens for a low-carb, high-protein lunch. Recipe makes 5 servings at 1 burger and salad each.
Nutrition (per serving): Calories: 313; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 73mg; Sodium: 466mg; Carbohydrate: 29g; Dietary Fiber: 3g; Sugar: 4g; Protein: 23g
6. CHICKEN & BROCCOLI QUINOA | MYFITNESSPAL’S RECIPES
An updated riff on chicken-rice casserole, whole-grain quinoa stands in for white rice. Recipe makes 4 servings at 4 ounces chicken, 3/4 cup cooked quinoa and 4 ounces broccoli each.
Nutrition (per serving): Calories: 320; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 63mg; Sodium: 478mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 3g; Protein: 25g