⏱ 40 min total

One Skillet Mexican Quinoa

Name: One Skillet Mexican Quinoa
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ cup, sliced Jalapeno peppers; ½ cloves, minced Garlic; ½ cup Black beans; ½ cup Tomatoes; ¼ cup Sweet corn; ¼ cup Quinoa; ¼ dash Salt; ¼ cup Chicken broth; ¾ tsp Crushed red pepper flakes; ⅜ tsp Chili powder; ⅛ tsp, ground Cumin seed; ¼ dash Black pepper; ¼ fruit Avocado; ¼ lime yields Lime juice; ½ tbsp Cilantro

Per 1 serving · 480 g · 16 ingredients

Calories

458

23%
of a 2,000 cal day

Protein
18g
15% of calories
Carbs
69g
57% of calories
Fat
15g
28% of calories

Portion

✓ Cholesterol free

At a glance

One serving of One Skillet Mexican Quinoa (480 g) has 458 calories, with 18 g of protein, 69 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (36% DV), dietary fiber (69% DV) and Vitamin C (63% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g

96cal

low energy density

Protein per 100 cal

3.9g

Net carbs

49g

carbs minus fiber

Fiber

19g

7.3 g sugar

High in

20%+ of the daily value

Protein36%
Dietary fiber69%
Vitamin C63%
Vitamin E36%
Vitamin K21%
Thiamine92%

Good source of

10–19% of the daily value

Choline16%
Calcium13%
Selenium13%

Watch

20%+ of the daily value

Sodium27%

Ingredients

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

Directions

Prep 15 minCook 25 min

1
Rinse the quinoa under cold water in a fine-mesh strainer and drain well. Prepare the avocado, lime, and cilantro; set aside for finishing.
2
Warm the olive oil in a large, deep skillet over medium-high heat. Add the sliced jalapeño and minced garlic and cook, stirring, until fragrant, about 1 minute.
3
Stir in the black beans, tomatoes, corn, rinsed quinoa, and chicken broth. Season with red pepper flakes, chili powder, cumin, salt, and black pepper.
4
Bring to a boil, then cover, reduce heat to low, and gently simmer until the quinoa is tender and most liquid is absorbed, 18–22 minutes. Remove from heat and let stand, covered, 5 minutes, then fluff with a fork.
5
Off the heat, gently fold in the avocado, lime juice, and cilantro, or use them as toppings when serving. Taste and adjust salt, pepper, and heat as desired, then serve warm.

Vitamins & minerals

Amounts for 1 serving (480 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	60 μg	7%
Vitamin C	57 mg	63%
Vitamin D	0 μg	0%
Vitamin E	5 mg	36%
Vitamin K	26 μg	21%
Thiamine	1 mg	92%
Riboflavin (B2)	0.4 mg	33%
Niacin	4 mg	27%
Vitamin B6	1 mg	52%
Folate (B9)	231 μg	58%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	35%
Choline	87 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	128 mg	13%
Iron	6 mg	77%
Potassium	1,325 mg	28%
Magnesium	177 mg	42%
Phosphorus	431 mg	62%
Zinc	3 mg	25%
Copper	1 mg	69%
Manganese	1 mg	60%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	53 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	645 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	10 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	3,045 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	24 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.1 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 458 calories

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

87min
Walking (3.5 mph)
55min
Cycling (moderate)
38min
Running (6 mph)
64min
Swimming laps

Common questions

How many calories are in One Skillet Mexican Quinoa?

One serving of One Skillet Mexican Quinoa (1 serving) has 458 calories, which works out to 96 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is One Skillet Mexican Quinoa high in protein?

It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 15% 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 One Skillet Mexican Quinoa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One Skillet Mexican Quinoa?

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

How much sugar is in One Skillet Mexican Quinoa?

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

Nutrition Facts

Serving size1 serving (480 g)

Calories458

% Daily Value*

Total fat 15g	19%
Saturated fat 2.1g	11%
Trans fat 0g
Cholesterol 1.2mg	0%
Sodium 620mg	27%
Total carbohydrate 69g	25%
Dietary fiber 19g	69%
Total sugars 7.3g
Protein 18g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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