⏱ 55 min total

Vegan Broccoli Quinoa Casserole

Name: Vegan Broccoli Quinoa Casserole
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 1 serving
Ingredients: ¼ sweetpotato, 5" long Sweet potato; ¼ cup Quinoa; ¼ tsp Coconut oil; 1 tbsp chopped Onion; 1 ¼ cup chopped Broccoli; ⅜ cup Water; 1 tbsp Nutritional yeast; ½ tsp Salt; ¼ tsp Onion powder; ⅛ tsp Chili powder

Per 1 serving · 300 g · 10 ingredients

Calories

265

13%
of a 2,000 cal day

Protein
13g
19% of calories
Carbs
46g
67% of calories
Fat
4.4g
14% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Broccoli Quinoa Casserole (300 g) has 265 calories, with 13 g of protein, 46 g of carbohydrates and 4.4 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (26% DV), dietary fiber (31% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 54% of the daily value.

Per 100 g

88cal

low energy density

Protein per 100 cal

4.9g

Net carbs

37g

carbs minus fiber

Fiber

8.8g

4.7 g sugar

High in

20%+ of the daily value

Protein26%
Dietary fiber31%
Vitamin A30%
Vitamin C115%
Vitamin K97%
Thiamine25%

Good source of

10–19% of the daily value

Vitamin E14%
Choline10%
Potassium16%
Zinc18%
Selenium12%

Watch

20%+ of the daily value

Sodium54%

Ingredients

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

Directions

Prep 25 minCook 30 min

1
Preheat your oven to 350°F.
2
Cook the quinoa according to package directions.
3
Poke holes in the sweet potato with a fork and microwave on high for 8 minutes. Turn over and continue to cook until tender, about 8 more minutes.
4
While the quinoa and sweet potato cook, heat coconut oil in a large skillet over medium heat and sauté the chopped onion until tender, about 5 minutes.
5
Add the broccoli florets and a splash of water to the skillet with the onions, cover, and steam for about 10 minutes, or until fork-tender.
6
Scoop out the cooked sweet potato flesh and mash in a bowl with water, nutritional yeast, salt, onion powder, and chili powder. Blend until smooth and creamy.
7
Combine the sautéed onion, broccoli, and cooked quinoa in a casserole dish. Pour over the cheese sauce and stir to mix well. Adjust seasonings to taste.
8
Bake at 350°F for 30 minutes, or until bubbly hot, and serve warm.

Vitamins & minerals

Amounts for 1 serving (300 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	271 μg	30%
Vitamin C	103 mg	115%
Vitamin D	0 μg	0%
Vitamin E	2 mg	14%
Vitamin K	117 μg	97%
Thiamine	0.3 mg	25%
Riboflavin (B2)	3 mg	254%
Niacin	4 mg	26%
Vitamin B6	1 mg	44%
Folate (B9)	251 μg	63%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	25%
Choline	56 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	95 mg	9%
Iron	3 mg	42%
Potassium	735 mg	16%
Magnesium	118 mg	28%
Phosphorus	290 mg	41%
Zinc	2 mg	18%
Copper	0.4 mg	40%
Manganese	1 mg	52%
Selenium	7 μg	12%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	38 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	3,228 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0.2 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0.2 g	—
Methionine	0.2 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	26 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 265 calories

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

50min
Walking (3.5 mph)
32min
Cycling (moderate)
22min
Running (6 mph)
37min
Swimming laps

Common questions

How many calories are in Vegan Broccoli Quinoa Casserole?

One serving of Vegan Broccoli Quinoa Casserole (1 serving) has 265 calories, which works out to 88 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Vegan Broccoli Quinoa Casserole high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 19% 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 Vegan Broccoli Quinoa Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Broccoli Quinoa Casserole?

1241 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Broccoli Quinoa Casserole?

4.7 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 (300 g)

Calories265

% Daily Value*

Total fat 4.4g	6%
Saturated fat 1.3g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,241mg	54%
Total carbohydrate 46g	17%
Dietary fiber 8.8g	31%
Total sugars 4.7g
Protein 13g

* 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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