Broccoli, Cheddar & Quinoa Gratin⏱ 85 min total

Broccoli, Cheddar & Quinoa Gratin

Per 1 serving · 277 g · 13 ingredients

Calories
388
19%
of a 2,000 cal day
  • Protein
    17g
    17% of calories
  • Carbs
    28g
    28% of calories
  • Fat
    24g
    55% of calories
Portion

At a glance

One serving of Broccoli, Cheddar & Quinoa Gratin (277 g) has 388 calories, with 17 g of protein, 28 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (33% DV), Vitamin C (75% DV) and Vitamin K (69% DV). Keep an eye on sodium and saturated fat, which provide 44% and 48% of the daily value.

Per 100 g
140cal
low energy density
Protein per 100 cal
4.3g
Net carbs
23g
carbs minus fiber
Fiber
4.4g
1.6 g sugar

High in

20%+ of the daily value

  • Protein33%
  • Vitamin C75%
  • Vitamin K69%
  • Riboflavin (B2)26%
  • Vitamin B623%
  • Folate (B9)28%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin A15%
  • Vitamin E18%
  • Thiamine16%
  • Vitamin B1214%
  • Pantothenic acid18%

Watch

20%+ of the daily value

  • Sodium44%
  • Saturated fat48%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 70 min
  1. 1

    Preheat oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper for easy cleanup.

  2. 2

    To cook the quinoa: Bring the vegetable broth or water to boil in a heavy-bottomed, medium-sized pot. Add the quinoa, reduce heat to low and simmer, uncovered, for 17 to 20 minutes, or until all of the liquid is absorbed. Cover and set aside to steam for 10 minutes.

  3. 3

    To roast the broccoli: Slice any large broccoli florets in half to make bite-sized pieces. Transfer the broccoli to your prepared baking sheet and toss with 2 tablespoons olive oil, until lightly coated on all sides. Sprinkle with salt and arrange in a single layer. Bake for about 20 minutes, until the broccoli is tender and starting to caramelize on the edges.

  4. 4

    To make the breadcrumbs: Tear your piece of bread into bite-sized pieces and toss them into a food processor or blender. Process until the bread has broken into small crumbs. In a small pan over medium heat, melt the butter. Add the garlic and cook just until fragrant, stirring often. Add the bread crumbs and cook for 2 to 3 minutes, until slightly browned and crisp. Set aside to cool. (If you cooked your bread crumbs in a cast iron skillet, transfer them to a bowl to prevent them from burning.)

  5. 5

    Reduce the oven heat to 350 degrees. Add the salt, pepper and red pepper flakes to the pot of quinoa, and stir to combine. Set aside ¾ cup of the cheese for later, then add the cheese to the pot. Pour in the milk and stir until the cheese and milk are evenly incorporated in the quinoa.

  6. 6

    Pour the cheesy quinoa into a 9-inch square baking dish and top with the roasted broccoli. Stir until the broccoli is evenly mixed in with the quinoa. Sprinkle the surface of the casserole with the reserved ¾ cup cheese, then sprinkle the breadcrumbs on top.

  7. 7

    Bake, uncovered, for 25 minutes, until the top is golden. Allow to cool for 10 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (277 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A139 μg
15%
Vitamin C68 mg
75%
Vitamin D0.2 μg
2%
Vitamin E3 mg
18%
Vitamin K83 μg
69%
Thiamine0.2 mg
16%
Riboflavin (B2)0.3 mg
26%
Niacin1 mg
7%
Vitamin B60.3 mg
23%
Folate (B9)112 μg
28%
Vitamin B120.3 μg
14%
Pantothenic acid1 mg
18%
Choline42 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium346 mg
35%
Iron2 mg
26%
Potassium490 mg
10%
Magnesium86 mg
20%
Phosphorus369 mg
53%
Zinc3 mg
23%
Copper0.2 mg
25%
Manganese1 mg
37%
Selenium16 μg
30%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene19 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene311 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride13 μg—
Fructose1 g—
Galactose0 g—
Glucose0.4 g—
Glutamic acid3 g—
Glycine0.5 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.2 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.3 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol112 μg—
Serine1 g—
Starch16 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.4 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 388 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 74min
    Walking (3.5 mph)
  • 47min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 55min
    Swimming laps

Common questions

How many calories are in Broccoli, Cheddar & Quinoa Gratin?

One serving of Broccoli, Cheddar & Quinoa Gratin (1 serving) has 388 calories, which works out to 140 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Broccoli, Cheddar & Quinoa Gratin high in protein?

It provides a solid 17 g of protein per serving (33% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Broccoli, Cheddar & Quinoa Gratin keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Broccoli, Cheddar & Quinoa Gratin?

1023 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Broccoli, Cheddar & Quinoa Gratin?

1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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