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Quinoa Breakfast Pudding⏱ 60 min total
Recipes

Quinoa Breakfast Pudding

Per 1 serving · 202 g · 11 ingredients

Calories
168
8%
of a 2,000 cal day
  • Protein
    5.4g
    12% of calories
  • Carbs
    30g
    69% of calories
  • Fat
    3.7g
    19% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Quinoa Breakfast Pudding (202 g) has 168 calories, with 5.4 g of protein, 30 g of carbohydrates and 3.7 g of fat. Most of its energy comes from carbs (69% of calories). It is high in Vitamin K (66% DV), Vitamin B12 (22% DV) and iron (21% DV).

Per 100 g
83cal
low energy density
Protein per 100 cal
3.2g
Net carbs
27g
carbs minus fiber
Fiber
3.3g
17 g sugar

High in

20%+ of the daily value

  • Vitamin K66%
  • Vitamin B1222%
  • Iron21%
  • Phosphorus20%
  • Copper49%
  • Manganese27%

Good source of

10–19% of the daily value

  • Dietary fiber12%
  • Vitamin A10%
  • Vitamin C13%
  • Riboflavin (B2)19%
  • Vitamin B612%
  • Folate (B9)15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 45 min
  1. 1

    Preheat the oven to 350°F. Lightly coat a 9x9-inch baking dish with cooking spray or a thin film of oil.

  2. 2

    Rinse the quinoa thoroughly in a bowl, then drain through a fine-mesh sieve. Combine the quinoa and water in a large saucepan, bring to a boil, then reduce to a gentle simmer. Cook uncovered, stirring occasionally, until the grains are translucent and the mixture is thick and porridge-like, about 15 minutes.

  3. 3

    In a blender, puree the pitted dates with the soy milk and vanilla until smooth. Stir this mixture into the cooked quinoa, then fold in the almonds, walnuts, currants, spinach, and kale until evenly distributed.

  4. 4

    Transfer the mixture to the prepared baking dish, smooth the top, and sprinkle evenly with cinnamon. Bake until set at the center and lightly golden at the edges, about 30 minutes.

  5. 5

    Let cool slightly. Serve warm or chilled.

Vitamins & minerals

Amounts for 1 serving (202 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A94 μg
10%
Vitamin C12 mg
13%
Vitamin D1 μg
4%
Vitamin E1 mg
7%
Vitamin K80 μg
66%
Thiamine0.1 mg
8%
Riboflavin (B2)0.2 mg
19%
Niacin1 mg
6%
Vitamin B60.2 mg
12%
Folate (B9)59 μg
15%
Vitamin B121 μg
22%
Pantothenic acid0.3 mg
6%
Choline30 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium120 mg
12%
Iron2 mg
21%
Potassium409 mg
9%
Magnesium64 mg
15%
Phosphorus140 mg
20%
Zinc1 mg
8%
Copper0.4 mg
49%
Manganese1 mg
27%
Selenium3 μg
6%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine0.3 g—
Aspartic acid0.4 g—
Beta carotene725 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose4 g—
Galactose0 g—
Glucose4 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats1 g—
Phenylalanine0.2 g—
Polyunsaturated fats2 g—
Proline0.2 g—
Retinol33 μg—
Serine0.2 g—
Starch8 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D21 μg—
Vitamin D30 μg—

Burning 168 calories

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

  • 32min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Quinoa Breakfast Pudding?

One serving of Quinoa Breakfast Pudding (1 serving) has 168 calories, which works out to 83 calories per 100 g. That is about 8.4% of a 2,000-calorie day.

Is Quinoa Breakfast Pudding high in protein?

Not especially. It has 5.4 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Quinoa Breakfast Pudding keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Quinoa Breakfast Pudding?

36 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Quinoa Breakfast Pudding?

17 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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