cherry image
Roasted Blueberry Quinoa Parfaits with Coconut Granola⏱ 60 min total
Recipes

Roasted Blueberry Quinoa Parfaits with Coconut Granola

Per 1 serving · 379 g · 14 ingredients

Calories
710
36%
of a 2,000 cal day
  • Protein
    20g
    11% of calories
  • Carbs
    69g
    37% of calories
  • Fat
    43g
    52% of calories
Portion

At a glance

One serving of Roasted Blueberry Quinoa Parfaits with Coconut Granola (379 g) has 710 calories, with 20 g of protein, 69 g of carbohydrates and 43 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (41% DV), dietary fiber (26% DV) and riboflavin (b2) (35% DV). Keep an eye on saturated fat, which provides 184% of the daily value.

Per 100 g
187cal
medium energy density
Protein per 100 cal
2.9g
Net carbs
62g
carbs minus fiber
Fiber
7.2g
36 g sugar

High in

20%+ of the daily value

  • Protein41%
  • Dietary fiber26%
  • Riboflavin (B2)35%
  • Vitamin B620%
  • Vitamin B1238%
  • Iron70%

Good source of

10–19% of the daily value

  • Vitamin K10%
  • Thiamine19%
  • Niacin15%
  • Folate (B9)15%
  • Pantothenic acid17%
  • Calcium18%

Watch

20%+ of the daily value

  • Saturated fat184%

Ingredients

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

Directions

Prep 10 minCook 50 min
  1. 1

    Preheat the oven to 375°F. Line a baking sheet with aluminum foil.

  2. 2

    In a large bowl, combine oats, coconut, sugar, cinnamon, and salt. Melt the coconut oil and add it to the mixture along with honey and vanilla. Stir thoroughly to moisten. Spread on a baking sheet and bake for 20-25 minutes, tossing every 5 minutes. Remove and let sit for about 10 minutes to become crumbly.

  3. 3

    Preheat the oven to 350°F.

  4. 4

    Place blueberries on a nonstick baking sheet with a pinch of salt. Roast in the oven for 20 minutes, or until the berries start to burst. Set aside.

  5. 5

    While the blueberries and granola are baking, add quinoa and coconut milk to a saucepan along with another pinch of salt and the coconut flakes. Bring the mixture to a boil, then reduce to a simmer and cover, cooking for 15 minutes. Fluff with a fork.

  6. 6

    Assemble parfaits with layers of yogurt, roasted blueberries, coconut quinoa, and granola. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (379 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A3 μg
0%
Vitamin C7 mg
7%
Vitamin D0 μg
0%
Vitamin E1 mg
5%
Vitamin K12 μg
10%
Thiamine0.2 mg
19%
Riboflavin (B2)0.5 mg
35%
Niacin2 mg
15%
Vitamin B60.3 mg
20%
Folate (B9)60 μg
15%
Vitamin B121 μg
38%
Pantothenic acid1 mg
17%
Choline52 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium179 mg
18%
Iron6 mg
70%
Potassium708 mg
15%
Magnesium133 mg
32%
Phosphorus437 mg
62%
Zinc3 mg
24%
Copper1 mg
63%
Manganese2 mg
94%
Selenium23 μg
42%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid0.5 g—
Beta carotene20 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose9 g—
Galactose1 g—
Glucose9 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose3 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0.2 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.2 g—
Retinol1 μg—
Serine0.2 g—
Starch7 g—
Sucrose13 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 710 calories

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

  • 135min
    Walking (3.5 mph)
  • 85min
    Cycling (moderate)
  • 59min
    Running (6 mph)
  • 100min
    Swimming laps

Common questions

How many calories are in Roasted Blueberry Quinoa Parfaits with Coconut Granola?

One serving of Roasted Blueberry Quinoa Parfaits with Coconut Granola (1 serving) has 710 calories, which works out to 187 calories per 100 g. That is about 36% of a 2,000-calorie day.

Is Roasted Blueberry Quinoa Parfaits with Coconut Granola high in protein?

It provides a solid 20 g of protein per serving (41% of the 50 g daily value), but protein supplies only 11% 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 Roasted Blueberry Quinoa Parfaits with Coconut Granola keto-friendly?

It is hard to fit into a strict keto diet. One serving has 62 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Blueberry Quinoa Parfaits with Coconut Granola?

247 mg per serving.

How much sugar is in Roasted Blueberry Quinoa Parfaits with Coconut Granola?

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

More recipes

View all