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Brussels Sprout and Quinoa Gratin⏱ 45 min total
Recipes

Brussels Sprout and Quinoa Gratin

Per 1 serving · 269 g · 17 ingredients

Calories
348
17%
of a 2,000 cal day
  • Protein
    18g
    20% of calories
  • Carbs
    32g
    35% of calories
  • Fat
    18g
    44% of calories
Portion

At a glance

One serving of Brussels Sprout and Quinoa Gratin (269 g) has 348 calories, with 18 g of protein, 32 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (36% DV), Vitamin C (72% DV) and Vitamin K (120% DV). Keep an eye on sodium and saturated fat, which provide 36% and 39% of the daily value.

Per 100 g
130cal
low energy density
Protein per 100 cal
5.2g
Net carbs
26g
carbs minus fiber
Fiber
5.5g
4.4 g sugar

High in

20%+ of the daily value

  • Protein36%
  • Vitamin C72%
  • Vitamin K120%
  • Thiamine22%
  • Riboflavin (B2)25%
  • Vitamin B627%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Vitamin A15%
  • Vitamin E16%
  • Pantothenic acid16%
  • Potassium12%

Watch

20%+ of the daily value

  • Sodium36%
  • Saturated fat39%

Ingredients

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

Directions

Prep 10 minCook 35 min
  1. 1

    Preheat the oven to 375°F. In a heavy pot, bring the vegetable broth to a boil. Stir in the quinoa, cover, reduce to low, and simmer until the liquid is absorbed, 17–20 minutes; keep covered off heat.

  2. 2

    Meanwhile, halve the Brussels sprouts (quarter larger ones). Toss with the olive oil and spread on a sheet pan in a single layer. Roast until browned and tender, 12–18 minutes.

  3. 3

    Reduce oven temperature to 350°F. Fluff the quinoa, then stir in oregano, thyme, salt, black pepper, nutmeg, and red pepper flakes. Mix in the Swiss and Fontina until melted, then stir in the milk. Fold in the roasted Brussels sprouts (discard any overly charred leaves). Transfer to an 8×8-inch baking dish and sprinkle with Parmesan.

  4. 4

    Make the garlic breadcrumbs: Tear or pulse the slice of bread into coarse crumbs. Melt the butter in a skillet over medium heat, add the garlic, and cook until fragrant, about 30 seconds. Add the crumbs and cook, stirring, until crisp and golden. Scatter evenly over the gratin.

  5. 5

    Bake uncovered at 350°F until the top is deeply golden and bubbling around the edges, about 25 minutes. Let rest 10 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (269 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A134 μg
15%
Vitamin C64 mg
72%
Vitamin D1 μg
5%
Vitamin E2 mg
16%
Vitamin K144 μg
120%
Thiamine0.3 mg
22%
Riboflavin (B2)0.3 mg
25%
Niacin1 mg
8%
Vitamin B60.3 mg
27%
Folate (B9)106 μg
26%
Vitamin B121 μg
44%
Pantothenic acid1 mg
16%
Choline48 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium358 mg
36%
Iron3 mg
37%
Potassium577 mg
12%
Magnesium94 mg
22%
Phosphorus396 mg
57%
Zinc3 mg
25%
Copper0.2 mg
24%
Manganese1 mg
42%
Selenium12 μg
21%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene374 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine0.4 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose2 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.4 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol103 μg—
Serine1 g—
Starch16 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 348 calories

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

  • 66min
    Walking (3.5 mph)
  • 42min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 49min
    Swimming laps

Common questions

How many calories are in Brussels Sprout and Quinoa Gratin?

One serving of Brussels Sprout and Quinoa Gratin (1 serving) has 348 calories, which works out to 130 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Brussels Sprout and Quinoa Gratin high in protein?

It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 20% 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 Brussels Sprout and Quinoa Gratin keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Brussels Sprout and Quinoa Gratin?

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

How much sugar is in Brussels Sprout and Quinoa Gratin?

4.4 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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