Most of you know I am a die-hard green smoothie girl! I’ve been having green smoothies for over 13 years now almost 5/7 days per week. During the winter I often do a warm smoothie like this one. If I’m not drinking a warm smoothie, I’m using warming spices such as cinnamon, ginger, turmeric, nutmeg, or cloves. I’m a big believer in eating seasonally and follow the Ayurvedic line of thinking here. You don’t want to be eating cold foods when it is frigid and gray outside.

That said, some days I just CRAVE a warm bowl of oatmeal like I used to eat daily in my thirties. While I never say never, I don’t often do plain old oatmeal due to the glucose spike I’ve seen from oatmeal while wearing my CGM. The solution came to me as a warm quinoa breakfast bowl. This may sound odd as most think of quinoa in a savory way, but it is good both ways and is a complete source of protein. A serving of quinoa has 8 grams of protein. It is a complete protein which means it contains all 9 essential amino acids. Most plant proteins are considered incomplete. Amino Acids are considered essential when we need to obtain them from our diet versus endogenous sources (coming within our body).

While 8 grams of protein is better than the 6 of oatmeal, it still isn’t enough in my mind. That’s why I’ve added some ingredients to bump this recipe up to 25 grams of total protein. My goal is to have between 20-30 grams in my first meal.

Warm Blueberry Protein Quinoa Breakfast Bowl

Warm Blueberry Protein Quinoa Breakfast Bowl

Why Quinoa?

Quinoa is a nutritious whole grain that has gained popularity for its numerous health benefits. Here are some of the key health benefits of quinoa:

  1. Rich in Nutrients: Quinoa is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. It’s also a good source of fiber, magnesium, iron, phosphorus, potassium, calcium, and various B vitamins.
  2. Gluten-Free: Quinoa is naturally gluten-free, making it an excellent option for those with gluten intolerance or celiac disease.
  3. High in Antioxidants: Quinoa contains a variety of antioxidants, including quercetin and kaempferol, which have been linked to a reduced risk of chronic diseases and inflammation in the body.
  4. Heart Health: The high fiber content of quinoa can help lower cholesterol levels, which is beneficial for heart health. Additionally, quinoa contains heart-healthy monounsaturated fats.
  5. Blood Sugar Control: Quinoa has a low glycemic index, meaning it has a smaller impact on blood sugar levels compared to high-glycemic foods. This makes it a suitable option for individuals with diabetes or those looking to manage blood sugar levels.
  6. Weight Management: The combination of protein and fiber in quinoa can contribute to a feeling of fullness, helping with weight management by reducing overall calorie intake.
  7. Bone Health: Quinoa contains minerals like magnesium, phosphorus, and calcium, which are essential for maintaining strong and healthy bones.
  8. Digestive Health: The fiber in quinoa promotes a healthy digestive system by preventing constipation and supporting the growth of beneficial gut bacteria.
  9. Improved Metabolism: The presence of magnesium in quinoa plays a role in supporting enzymatic reactions involved in energy production and metabolism.
  10. Anti-Inflammatory Properties: Some compounds found in quinoa, such as quercetin and kaempferol, have anti-inflammatory properties that may help reduce inflammation in the body.

While I do believe this quinoa is a great winter breakfast option, I also feel grains should be somewhat limited in a healthy diet unless you are very active. Each 1/2 cup serving has around 30 grams of carbs and 3 grams of fiber so 27 net carbs. This is a decent amount and if you are not active these carbs could contribute to metabolic issues.

I plan to do a version of this meal about 2 times a week this winter after a good HIIT workout. It’s so good and so cozy!

Some possible versions:
  • peanut butter and banana
  • strawberry and cashews
  • raspberry and coconut butter
  • a golden milk version with turmeric
  • chocolate and cherry

Hope you enjoy it!

Cheers to your health! XDeeDee

Warm Blueberry Quinoa Protein Bowl

Warm Blueberry Protein Quinoa Bowl

A delicous and warming high-protein breakfast with no oats!
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: breakfast, dairy free, gluen-free, healthy snack, high-protein, vegan, vegetarian, warm breakfast
Servings: 2
Calories: 394kcal
Author: DeeDee

Ingredients

  • 1/2 cup quinoa ideally soaked, rinsed and drained well
  • 1 cup unsweetened almond milk sub another plant-based milk alternative
  • 2 cinnamon sticks sub 1/2 tsp cinnamon
  • 1 tbsp chia seeds
  • 1/8 tsp sea salt
  • 1/2 tsp vanilla extract
  • 1 cup frozen riced cauliflower
  • 2 tbsp almond butter
  • 1/2 cup frozen organic blueberries
  • 2 servings vanilla protein powder I used Paleo Pro here
  • 2 tbsp liquid monk fruit sweetener sub maple syrup

Instructions

  • Rinse and drain quinoa. I like to soak and rinse overnight if possible then drain and rinse well.
  • Place it in a small saucepan and add the almond milk, 2 cinnamon sticks, vanilla, chia seeds, frozen cauliflower, frozen blueberries, and a pinch of salt. Bring to a high simmer, cover, and reduce heat to a low simmer for roughly 15 minutes. (Tip: don't walk away, if it starts bubbling, turn the heat off, give it one stir mid-cook if you need to, and resume).
  • After 15 minutes, remove the pan from the heat. Stir in protein powder and monk fruit. Let the quinoa sit for a couple of additional minutes or until the almond milk is absorbed and the quinoa is cooked. Taste and add additional spices to your liking.
  • Scoop the quinoa into bowls (remove cinnamon sticks) and top how you choose! Examples include slivered almonds, cacao nibs, coconut flakes, granola, fresh fruit or more almond butter.

Nutrition

Calories: 394kcal | Carbohydrates: 38g | Protein: 25g | Fat: 15g | Fiber: 17g
Tried this recipe?Let us know how it was!

 

 

 

 

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