Are you “keen” to find a healthy and delicious breakfast option? Look no further than quinoa. (pronounced KEEN-wah. See what I did there?) Quinoa is widely used in savoury pilafs, soups and cold salads but did you know that you can use quinoa to create a yummy breakfast porridge that will keep your body energized all morning? If you haven’t already introduced this versatile seed into your diet, read ahead and let me tell you why you should.

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Where Quinoa Comes From

Quinoa originates from South America and has been used for thousands of years. It was a staple food in the ancient Incan diet. Its high nutritional value makes it one of the most popular whole grains today. Except, it isn’t actually a grain, it’s a seed. But because it is used in place of grains like wheat, oats, barley and rice, it is widely accepted in nutrition circles as a whole grain.

Naturally Gluten-Free

Not only is quinoa naturally gluten free, it is not commonly processed in facilities that process other gluten containing cereal grains like wheat or barley. The risk of cross-contamination with gluten is very low making it a perfect food for people needing to be on a gluten-free diet due to celiac disease or gluten intolerance.

A close up shot of a grocery shelf containing colourful bags of Bob's Red Mill pantry items. The bags in focus are red quinoa and white quinoa.

Quinoa flakes and quinoa flour are other varieties of the grain that are available commercially. Using these versatile forms in baked goods will boost the protein content in breads, muffins and cookies.

Substituting rice for quinoa in your favourite dishes is a great way to get added vitamins and more fiber into your diet. Plus, quinoa has 10 times less toxic arsenic than brown rice.

Health Benefits of Quinoa

High in protein
High in dietary fiber
Full of essential nutrients
Good source of antioxidants
Low glycemic index

Quinoa is a nutritional powerhouse, especially the red and black varieties. At about 13% protein, it has a balanced essential amino acid spectrum. It has more protein than rice, barley, wheat, corn, rye or sorghum. Eating it at breakfast will make you feel fuller longer and help to stabilize blood sugar levels.

Quinoa is high in fiber, vitamin B complex, vitamins C and E, as well as a rich source of minerals.

Quinoa Nutrition Facts

According to the U.S. Department of Agriculture, here are the nutritional contents of half a cup of quinoa (100 grams)

Protein	14.1 g
Fiber, total dietary	7 g
Total lipid (fat)	6.07 g
Carbohydrate	64.2 g
Calcium	47 mg
Iron	4.57 mg
Magnesium	197 mg
Phosphorus	457 mg
Potassium	563 mg
Sodium	5 mg
Zinc	3.1 mg
Copper	0.59 mg
Manganese	2.03 mg
Selenium	8.5 ug
Panthothenic Acid	0.772
Vitamin B-6	0.487
Vitamin A	14 mg
Vitamin E	2.44 mg

Two large glass mason jars sit on their side atop a wooden countertop. Whole red quinoa seeds are spilling out of the jar on the left and white quinoa out of the jar on the right.

Varieties of Quinoa

Quinoa seeds come in red, white, black and brown varieties. And not all colours are created equal. Red and black quinoa have a micronutrient advantage over white quinoa. They have more polyphenols in the seed coat or “testa”.

This is why quinoa is a great antioxidant, anti-inflammatory, anti-carcinogen and has anti-aging properties. Not only does red and black quinoa have more polyphenols than white quinoa, they retain them better during cooking process.

Close up view of red and white quinoa seeds scattered on a wooden countertop.

In addition to the differences in nutritional value between the varieties, there is also difference in taste. Quinoa has a distinct nutty/earthy flavour. We have found in our experience that red quinoa is more mild tasting and suggest starting off with that first if you are new to cooking with it.

Where to Buy Quinoa

Quinoa has become available in most major grocery stores. If you are new to buying it, searching the grocery aisles can be an exercise in frustration. This is because quinoa comes in various forms and products and can be kept in seemingly odd areas of the store.

For whole quinoa seeds, the best place to look is in the bulk bin area or the grains section of the grocery store. I have also found whole quinoa in the gluten-free aisle or specialty diet foods section.

The baking aisle of a grocery store. The shelves on the left of the photo are full of baking products.

Quinoa flour tends to be housed in the baking section amongst the other gluten free flours like millet, sorghum and teff.

Like many whole grains, the best place to get quinoa is at a bulk store. You are paying then for the weight of the product instead of the packaging costs. In Canada we have the Bulk Barn. In bigger centres in Canada and the US, Whole Foods Market is a good place to look.

We tend to order a lot of pantry items from Amazon or Well.ca as sometimes there is a lack of supply in our remote Northern Canadian town.

How to Make Quinoa Porridge

We have been making this recipe adapted from Rich Roll for the past several years. It is a nice break from overnight oats, granola, oatmeal and pancakes. All of which are good but sometimes I tire of oats. And diversifying your diet ensures you are getting a variety of nutrients to support a healthy microbiome.

An overhead photo of ingredients for Hot Quinoa Breakfast Bowl recipe. Ingredients are measured as follows: Top left corner, 2 cups oat milk in a glass measuring cup. One small glass bowl containing one ripe mashed banana. A stainless steel 1/2 cup measure filled with red quinoa seeds, a full kiwi and a small glass bowl containing 1/2 cup of frozen blueberries. All ingredients are placed on a wooden table.

Preparing Quinoa

It is very important to rinse your quinoa before cooking. Quinoa seeds are coated with a natural compound called saponin. This bitter-tasting coating helps protect the seed from predators in nature and many people find it unpleasant. Just pour the seeds into a fine sieve and run cold water over it for 30 seconds or so to remove the saponin. Give it a little shake to drain the excess water and you’re good to go.

Red quinoa in a fine sieve is being rinsed in a stream of water over a stainless steel sink.

Cooking Quinoa in Plant Based Milk

There are many recipes out there using all sorts of liquids to cook quinoa in but we love using Oat milk. Any plant-based milk like soy or almond will work for this recipe. Add 2 cups of dairy free milk to a medium saucepan on medium heat. Add the rinsed quinoa to the saucepan and stir.

Bring the mixture to a gentle boil for 15-20 minutes, then reduce the heat to medium low.

Simmer while stirring occasionally until liquid is fully absorbed. Then remove it from heat and stir in a mashed ripe banana.

Serve into bowls and top with frozen blueberries and fresh chopped fruit and seeds.

Breakfast Meal Prep

When I know the next morning is going to be a busy one, I pre-make quinoa porridge using this method the night before. Just reheat the porridge in the microwave with a splash of oat milk. Add the fresh cut fruit after reheating for best results.