Quinoa flakes are a great gluten-free, vegetarian, and vegan breakfast idea. They are made from pressed quinoa—no more, no less. You get all the healthy benefits of quinoa with a more familiar breakfast texture and a quicker cooking time.
While you may enjoy whole grain quinoa for savory lunches and dinners, you might prefer quinoa flakes for a quick breakfast with a bit of fruit or maple syrup for sweetness. You could also add hemp protein powder or hemp seeds for even more protein in the morning.
Nutritional Value of Quinoa Flakes
Quinoa flakes are naturally very low in calories, very low in fat, and cholesterol-free. They are an excellent source of plant-based protein (especially for vegetarians and vegans) and dietary fibers. A 1/3 cup serving of dry quinoa flakes provides about 130 calories and just 2 grams of fat, with zero cholesterol. Quinoa flakes also provide a healthy amount of dietary fiber, with about 2.5 grams per 1/3 cup, and 4.3 grams of protein.
Shopping for Quinoa Flakes
While you can often find quinoa in the bulk foods section of health food stores, you aren't likely to find quinoa flakes in bulk. Instead, they are usually found with the other gluten-free foods at health food stores, in the natural foods aisle, and occasionally in the breakfast foods aisle near the oatmeal and other breakfast grains.
How to Cook Quinoa Flakes
Unlike quinoa, quinoa flakes are ready in almost no time, just like instant oatmeal. Boil water, add quinoa flakes, let it sit for a minute or two, stir, and you're ready to go. Use a 1-to-3 ratio of quinoa flakes to water (1 cup of quinoa flakes to 3 cups of water). You can always adjust the water to your preference. You might add a touch of non-dairy milk just before eating and use a little less water. Quinoa flakes a great option for a quick, healthy, and high-protein breakfast on busy weekdays.
Quinoa flakes can also be prepared in a microwave in a 1-to-2 ratio (1 cup of quinoa flakes to 2 cups of water). Microwave on high for two minutes for one serving and up to six minutes for four servings.
While quinoa flakes are good on their own, you can mix them with some oatmeal, just to stretch them out a bit, since they are pricier than other breakfast grains. This is a great tip if you're eating vegan on a budget and want the high-protein boost of quinoa flakes but also want to keep the cost down.
Quinoa Flakes Recipes
You can be creative in how you use quinoa flakes. One favorite breakfast bowl is oatmeal and quinoa flakes mixed together with peanut butter, sprinkled with either hemp seeds or a bit of hemp protein powder.
Here are a few ways to cook with healthy quinoa flakes:
- High protein granola bars with quinoa flakes: Use quinoa flakes as the base for homemade nutrition bars or energy bars. Add chopped nuts, dried fruit, and dark chocolate chips for an easy-to-pack treat for lunches, hikes, and after a workout.
- Quinoa flake matzoh ball soup: You can make gluten-free matzoh balls using quinoa flakes.
- Oatmeal raisin cookies with quinoa flakes: Boost the protein in your cookies with quinoa flakes.