5 Ways to Use Quinoa in High Protein Meals

Quinoa Nutrition

Before we dive into the recipes, let’s start with the nutrition basics. A serving of quinoa (¾ cup cooked quinoa) contains 6 grams of plant protein and 4 grams of digestion-supporting fiber. You’ll also get 40% of daily copper (used to form red blood cells), 21% of daily magnesium (needed for metabolism), 14% of daily zinc (important for the immune system), 12% of daily iron (which helps carry oxygen around the body), and other essential vitamins and minerals.

One of the most unique things about quinoa as a source of protein is that it contains a good balance of all nine essential amino acids—rare in plant-based foods. As a science class refresher, amino acids are the building blocks of protein that we use for growth and development. There are 20 amino acids that our bodies use and nine of them we need to get from food (aka, the essential amino acids). Most plant foods offer a few of the essential amino acids; quinoa gives you all nine. Mic. Drop.

Quinoa Recipes

Quinoa is super versatile and can be used to add protein (and carbohydrates) to recipes all throughout the day. Quinoa has a neutral flavor, so it will pair well with just about anything that’s on the menu. Another huge selling point for quinoa: leftovers save well, so you can make a big batch and use it over a few days.

Here are 6 delicious ways that you can use quinoa to make high protein, satisfying meals.

Quinoa Breakfast Bowl

Want to switch up your usual bowl of oats? Look no further than quinoa. Start by cooking quinoa using your choice of milk in lieu of water. If you’re feeling fancy, sprinkle in warm spices like cinnamon, nutmeg, or ginger. Once it’s cooked, serve up bowls of breakfast quinoa topped with a mix of nuts and seeds or a drizzle of nut butter to up the protein content even more. Coconut fans, feel free to sprinkle that on too. And don’t forget the fruit. Berries, chopped peaches, diced mango, literally anything goes. Take it there.

Quinoa Salad

Think all salads need lettuce? Think again. When lunch time rolls around, nothing hits quite like a grain-based salad. Start with cooked quinoa as your blank canvas, toss in chopped veggies (raw veggies, cooked veggies, whatever’s in the fridge), add in some good fats (hello avocado or feta) and finish it off with a little dressing (a squeeze of lemon juice and a drizzle of olive oil will do) and fresh herbs (cilantro, dill, basil, even mint). Up the protein content even more by folding in some beans or lentils. A few mouthwatering combos to try:

Mix a half cup each of cooked quinoa and chickpeas with a handful of halved grape tomatoes, some chopped cucumber, a few sliced olives, a sprinkle of feta cheese, a splash of lemon juice and a drizzle of olive oil. Finish it off with some freshly chopped basil.
Start with a half cup each of cooked quinoa and white beans, then fold in leftover roasted Brussels sprouts and cauliflower and a handful of chopped parsley. Bump up the flavor with a drizzle of olive oil and balsamic vinegar.
Take a half cup each of cooked quinoa and black beans and toss in a small handful of pumpkin seeds, some chopped tomato and bell pepper, diced avocado and freshly chopped cilantro. Mix it up with a few splashes of lime juice.

Quinoa Veggie Bowls

Think of this as a no-brainer lunch or dinner option. Start with a base of cooked quinoa then add your preferred bean or lentil and your go-to cooked veggies. Next up: a source of fat. Hummus, seeds, cheese, avocado, tahini, your favorite dressing, whatever sounds good to you. This meal comes together in a flash when you batch prep quinoa, veggies and beans in advance.

Quinoa Parfait

Nutritious enough for breakfast, satiating as a snack, and so dang delicious it could be dessert. A quinoa parfait is where it’s at. Start with a small scoop of quinoa, then add a layer of your preferred yogurt and fruit. If you’re hungry, hungry, layer away. To up the ante, add in nuts, seeds, coconut flakes, or fresh mint—or all of the above. Do it up.

We take care of food so food can take care of you. Stock up on our deliciously nourishing best sellers with quinoa at daily-harvest.com.

Sources

Important Notes: Unless otherwise noted, nutrition information is sourced from USDA FoodData Central and reflects the reference amount customarily consumed. These are standardized servings and not necessarily the amount present in the highlighted Daily Harvest recipes. Nutrition information for Daily Harvest products can be found on packages and under "Nutrition Facts" for each product at "daily-harvest.com". Vitamin and mineral functions are sourced from Linus Pauling Institute Micronutrient Information Center.

Carolina Schneider, MS RD

Nutritionist

Carolina Schneider, MS, RD is a Registered Dietitian and founder of Hungry for Plants. She specializes in plant-based nutrition and has followed a whole-food, vegan diet for nearly a decade. With a background in journalism, marketing and public relations, Carolina is adept in creating nutrition content for health and wellness companies that prioritizes the brand’s positioning to consumers. Her experience, combined with her passion and knowledge, equip her to help companies successfully communicate the nutritional benefits of their products to consumers. Originally from Brazil, Carolina is fluent in Portuguese, English and Spanish. Carolina received two degrees in Journalism and Public Relations, which have given her the tools to become a writer and excellent communicator. Additionally, Carolina has years of professional experience in marketing, specifically in the food industry, giving her the knowledge to help brands best position their products to reach new customers and improve brand loyalty. Carolina obtained her Master of Science degree in Nutrition & Dietetics, and is passionate about nutrition science and helping individuals improve health and wellbeing through food.