Looking for a nutritious yet delicious way to start your day? Here are ten simple breakfast quinoa recipes to make this plant-based complete protein your new favorite breakfast cereal.
The information provided on this site is based on my personal experience living with alpha-gal syndrome. I consistently cite and link to expert sources, but nothing published on this site should be perceived as medical advice.
Alpha-gal sensitivities vary by person. You should understand your dietary restrictions, making any adjustments needed, and directing any questions to your physician.
Often referred to as a “superfood,” quinoa is a unique grain that is a complete protein, which means it contains all nine essential amino acids that the human body cannot produce on its own. As a result, it’s a fantastic protein for alpha gals as well as vegans and vegetarians. On top of that, quinoa is high in fiber (which helps you feel full longer), contains antioxidants (which help fight heart disease and cancer), and is full of essential minerals (like iron, zinc, manganese, and magnesium).
So when you incorporate quinoa into your breakfast dishes – often as an alternative to oatmeal – it’s a smart way to start the day with a filling, nutrient-dense meal. Its high protein content helps muscle repair and growth while its complex carbohydrates provide sustained energy. And even better, quinoa’s mild and nutty flavor makes it a versatile ingredient that can create both sweet and savory breakfast options.
In This Article
Quinoa vs. Oatmeal
When choosing a nutritious and satisfying breakfast, both quinoa and oatmeal are popular choices. But how does a bowl of oatmeal stack up against a bowl of quinoa? Let’s take a closer look at these healthy grains.
Protein
Your body needs between 45 and 135 grams of protein a day based on your weight, age, and activity level. While both quinoa and oatmeal are plant-based protein sources, quinoa is the only complete protein and contains about 30% more protein than oatmeal.
Fiber
According to Mayo Clinic, women need 21 to 25 grams of fiber daily, while men need 30 to 38 grams. Although quinoa has slightly more fiber per serving than oatmeal, a one-cup serving of either grain will easily help you reach 10 to 20 percent of your daily recommended amount.
Vitamins and Minerals
Both quinoa and oatmeal contain several vital nutrients like iron, calcium, potassium, and phosphorus. But quinoa packs more of each into every bite.
Gluten-Free Options
If you’re an alpha gal who follows a gluten-free diet, you may know that both quinoa and oatmeal are naturally gluten free and excellent options for people with gluten sensitivities or celiac disease. However, oatmeal can be contaminated with gluten during processing, so be sure to look for certified gluten-free oats if you have a gluten sensitivity.
Taste and Texture
Both of these delicious breakfast cereals are quite versatile. With its mild, nutty flavor, quinoa has a unique texture that’s slightly crunchy yet fluffy. It can easily be used in both sweet and savory dishes. Oatmeal has a softer, creamier texture. While you can certainly use it in savory breakfast recipes, its mild flavor works best with toppings like fruits, nuts, and spices.
Cooking Time
Depending on the type of oats you use, oatmeal may be a faster option. Quick oats typically take about five minutes to prepare, while steel-cut oats can take as long as 30 minutes. Quinoa generally takes about 15-20 minutes to cook.
How to Cook Quinoa
Cooking quinoa is simple and straightforward, but following a few key steps will ensure that you create the perfect pot of fluffy quinoa every time.
1. Measure and Rinse
- Measure the quinoa. The standard ratio is 1 part quinoa to 2 parts liquid, but this can vary depending on the brand, your cooking method, and your desired texture. For example, I use 1 part uncooked quinoa to 1.5 parts liquid when I make quinoa in the pressure cooker.
- Rinse the quinoa. If you’re using a brand of quinoa that isn’t already rinsed, this step is very important. Quinoa has a natural coating called saponin that can give it a bitter taste. To remove the saponin, rinse the quinoa thoroughly in a fine-mesh strainer under cold running water.
2. Choose Your Liquid
- Water. Like oatmeal, quinoa is most commonly cooked in plain water, but you do have other options.
- Milk. You can also cook quinoa with milk for an extra creamy texture. If you are an alpha gal who consumes dairy products, you can use skim, 2%, or whole milk. Or, if you prefer plant-based milk, just about any variety works well. Almond milk and coconut milk are two of my favorites when making quinoa for breakfast.
- Broth or Stock. For more flavor, you can also substitute vegetable broth or chicken stock.
3. Cook the Quinoa
- Combine. In a medium saucepan, combine the rinsed quinoa with your desired liquid.
- Season. Add a pinch of salt or other seasonings, if desired.
- Boil. Bring the mixture to a boil over medium heat.
- Simmer. Reduce the heat to low, cover the saucepan, and let the quinoa simmer for 15-20 minutes, or until the liquid is absorbed.
Sage Advice: You can also cook quinoa in a rice cooker, an Instant Pot, or a Crockpot or slow cooker.
4. Fluff and Serve
- Rest. Remove the saucepan from the heat and let it rest, covered, for about five minutes. This allows the quinoa to steam and become fluffier.
- Fluff. Use a fork to fluff the quinoa, gently separating the grains.
- Serve. Serve the quinoa warm.
Sage Advice: Leftover quinoa can last up to a week in an airtight container stored in the refrigerator. To cut down on prep time, I like to make a big batch of quinoa at the beginning of the week. Then it’s easy for me to make quick meals like salads and grain bowls for lunch or dinner.
Best Quinoa Breakfast Recipes for Alpha Gals
Looking for creative ways to incorporate more quinoa into your diet? From quinoa breakfast bowls to quinoa quiche cups, the possibilities are endless. Embrace the power of quinoa with these delightful alpha-gal friendly quinoa breakfast recipes.
NOTE: Because the American Academy of Allergy, Asthma & Immunology reports that most people with alpha-gal can tolerate “moderate, lean dairy,” some of the recipes below may include butter, cheese, or another dairy product. If you are an alpha gal who avoids dairy, please make a dairy-free substitution. From vegan butter to plant milk cheeses, Miyoko’s is one of my favorite brands. And, even if you can tolerate dairy, I recommend that alpha gals stick with vegetarian cheese.
1. Quinoa Oatmeal Breakfast Bowls
Made with creamy quinoa and steel-cut oatmeal, this yummy breakfast bowl recipe includes four topping variations – blueberry, almond butter, banana, and chocolate chip – so you have one for just about every day of the workweek.
2. Mushroom Asparagus Quinoa Quiche Cups
These muffin-sized egg and veggie cups are easy to make in advance for busy mornings. Just pop them in the microwave for a minute, and you’re out the door with a high-protein, alpha-gal friendly breakfast.
Related Article: How to Clean Mushrooms
3. Coconut Quinoa with Fruit
Cooking the quinoa in coconut milk gives your grain base a touch of sweetness in this quinoa fruit bowl recipe. Top it with fresh fruit like blueberries and mangoes for a special breakfast treat.
4. Breakfast Quinoa Bowls
Go beyond basic oatmeal with this delicious quinoa breakfast bowl recipe that tops cooked quinoa with banana chunks, apple slices, and a handful of raisins.
5. Blueberry Oatmeal Quinoa Bars
Made with rolled oats, quinoa, ripe bananas, and fresh blueberries, these vegan blueberry oatmeal quinoa bars are a healthy grab-and-go breakfast option.
6. Carrot Cake Quinoa Flakes
This quinoa breakfast recipe uses quinoa flakes to create a carrot cake-like porridge, the healthiest way to eat “cake” for breakfast.
7. Cocoa Banana Cinnamon Quinoa Flakes
If you crave chocolate for breakfast, these quinoa flakes topped with banana slices, unsweetened cocoa powder, and cinnamon will satisfy your sweet tooth guilt free.
8. Cinnamon Quinoa Breakfast Bake
This overnight quinoa breakfast casserole is made with almond milk, sweetened with maple syrup, and sprinkled with cinnamon to deliver the flavors of cinnamon toast, but in a much healthier manner.
9. Pumpkin Quinoa Breakfast Bars
From pumpkin spice to maple syrup, enjoy all of your favorite fall flavors – plus protein and whole grains – with these make-ahead pumpkin quinoa breakfast bars.
10. Savory Quinoa Breakfast Bowl with Egg
For those who prefer savory to sweet, this quinoa breakfast bowl is made with baby bok choy, avocado, and eggs and topped with a creamy sesame dressing. Not a fan of bok choy? You can always substitute sauteed spinach.
Do You Like Quinoa at Breakfast?
What’s your favorite way to eat quinoa for breakfast? Do you have a favorite quinoa breakfast recipe not featured here? Share your thoughts in the comments section below.
I recently tried the quinoa oatmeal breakfast bowls, and they were so delicious! I’m excited to try the other recipes as well! For sure, it’ll be a hit!
Hey Janice! I’m so thrilled you enjoyed the quinoa oatmeal breakfast bowls! Wait till you try the other recipes, they’re all equally delish!
I made this quinoa today and it came out much better than when using the package directions! I’ll be making cinnamon breakfast bake next. It looks great! Thanks for sharing.
Hooray for perfect quinoa every time! I can’t wait for you to try the cinnamon breakfast bake. It’s like a hug in a dish!
This is a great resource for anyone looking to add variety and nutrition to their morning routine. Thanks for sharing these quinoa based recipes, very healthy delicious.
Hello Jade! Thank you for your kind words! I totally agree, variety is the spice of life, especially when it comes to breakfast.
These are such great ideas for using quinoa in breakfast! I never really thought to treat it like oatmeal or a cereal but some of these recipes have inspired me to try!
Hey Gina! I’m so glad you gave quinoa a try for breakfast. It’s one of my favorite ways to start the day!