Look no further for next week's meal plan. Whether it's breakfast, lunch or dinner, these quinoa meal prep ideas are a great way to incorporate this superfood into your weekly diet.
28 Easy Quinoa Meal Prep Ideas for a Hectic Week
Updated on Aug. 28, 2023
1/27
Kale Quinoa Salad
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can’t be beat! —Lisa Warren, Washington, Washington DC
Nutrition Facts:
2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
2/27
Vegan Tortilla Soup
Total Time
30 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
Quinoa may be an unconventional ingredient, but it adds protein in this vegan tortilla soup, making it hearty enough for a main dish. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1-1/2 cups: 182 calories, 4g fat (1g saturated fat), 0 cholesterol, 792mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
3/27
Wild Rice, Quinoa & Cranberry Salad
Total Time
1 hour 20 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
This fragrant salad is a vitamin and protein powerhouse. Toss in leftover cooked turkey to make it a meal the next day. —Jerilyn Korver, Bellflower, California
Nutrition Facts:
3/4 cup: 317 calories, 9g fat (1g saturated fat), 0 cholesterol, 595mg sodium, 51g carbohydrate (15g sugars, 6g fiber), 11g protein.
4/27
Black Bean Chip & Dip Burgers
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
I finally invented a healthy quinoa burger that wasn't dry and crumbly or really boring. These fit the bill—even my grandkids prefer them over hamburgers. They taste like chips and dip in a burger! —KT Rehrig, Allentown, Pennsylvania
Nutrition Facts:
1 burger: 247 calories, 3g fat (1g saturated fat), 0 cholesterol, 700mg sodium, 47g carbohydrate (8g sugars, 7g fiber), 8g protein.
5/27
Apple-Cinnamon Quinoa Pancakes
Total Time
20 min
Servings
10 pancakes
From the Recipe Creator:
My daughter and daughter-in-law got me hooked on quinoa. I dressed up a regular pancake recipe to create these delicious apple-cinnamon breakfast treats. The shredded apple remains slightly crunchy with the short cooking time, and it nicely complements the chewy texture of the quinoa. —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
2 pancakes: 222 calories, 8g fat (2g saturated fat), 43mg cholesterol, 538mg sodium, 32g carbohydrate (10g sugars, 3g fiber), 6g protein. Diabetic exchanges: 2 starch, 1 fat.
6/27
Slow-Cooker Quinoa Chili
Total Time
4 hours 25 min
Servings
10 servings (3-3/4 quarts)
From the Recipe Creator:
This recipe turned my husband into a quinoa lover. I made it the day he got good news on a new job, and we'll always remember how excited we were as we ate this beautiful meal. —Claire Gallam, Alexandria, Virginia
Nutrition Facts:
1-1/2 cups: 318 calories, 7g fat (2g saturated fat), 37mg cholesterol, 805mg sodium, 41g carbohydrate (7g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.
7/27
Quinoa Tabbouleh
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
8/27
Quinoa-Stuffed Squash Boats
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed squash half: 275 calories, 8g fat (2g saturated fat), 9mg cholesterol, 591mg sodium, 46g carbohydrate (9g sugars, 10g fiber), 9g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
9/27
Lemon Cranberry Quinoa Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
As the family cook, I appreciate how easy this is to throw together on a busy weeknight. Plus, this salad never gets boring. One of my favorite variations is to substitute diced fresh mango for the cranberries, cilantro for the parsley, and lime for the lemon juice and zest. —Mary Shenk, DeKalb, Illinois
Nutrition Facts:
3/4 cup: 218 calories, 11g fat (2g saturated fat), 0 cholesterol, 370mg sodium, 27g carbohydrate (8g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 2 starch, 2 fat.
10/27
Quinoa Turkey Chili
Total Time
1 hour 15 min
Servings
9 servings (2-1/4 quarts)
From the Recipe Creator:
This heart-healthy turkey quinoa chili is not only tasty, it's a vitamin and protein powerhouse! —Sharon Giljum, San Diego, California
Nutrition Facts:
1 cup: 264 calories, 5g fat (1g saturated fat), 20mg cholesterol, 514mg sodium, 43g carbohydrate (4g sugars, 9g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 2 lean meat.
11/27
Pizza Casserole
Total Time
45 min
Servings
2 casseroles (10 servings each)
From the Recipe Creator:
Kids will line up for this zippy pizza-flavored dish. The recipe makes two casseroles, so you can serve one to your family right away and keep the other in the freezer for another night. —Nancy Scarlett, Graham, North Carolina
Nutrition Facts:
1 serving: 301 calories, 15g fat (6g saturated fat), 46mg cholesterol, 545mg sodium, 22g carbohydrate (4g sugars, 1g fiber), 19g protein.
12/27
BLT Quinoa Bowls
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I absolutely love a BLT with sliced avocado and an egg. Recently, I've been trying out grain bowls, and I thought the flavors of my favorite sandwich would work really well. My family agreed! —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 serving: 446 calories, 28g fat (5g saturated fat), 194mg cholesterol, 228mg sodium, 33g carbohydrate (2g sugars, 6g fiber), 17g protein.
13/27
Pressure-Cooker Apple-Cranberry Grains
Total Time
35 min
Servings
10 servings
From the Recipe Creator:
These assorted pressure-cooker grains are perfect together. A hearty breakfast is ready fast in the morning, making this healthy recipe a favorite in my home. —Sherisse Dawe, Black Diamond, Alberta, Canada
Nutrition Facts:
1 serving: 286 calories, 5g fat (1g saturated fat), 0 cholesterol, 8mg sodium, 60g carbohydrate (34g sugars, 5g fiber), 5g protein.
14/27
Curried Quinoa Salad
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Quinoa is such a fantastic salad base—it's full of protein, it adds a nutty flavor, and it's the perfect vehicle to soak up any kind of dressing. If you like a little more heat, add more cayenne or curry to the dressing. —Shannon Dobos, Calgary, Alberta
Nutrition Facts:
3/4 cup: 176 calories, 6g fat (1g saturated fat), 0 cholesterol, 320mg sodium, 25g carbohydrate (5g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1-1/2 starch, 1 fat.
15/27
Ginger Chicken and Quinoa Stew
Total Time
3 hours 55 min
Servings
8 servings
From the Recipe Creator:
This Asian-inspired one-pot chicken dinner is healthy and tasty. You can serve it hot, cold or at room temperature. —Doris Kwon, Newport Coast, California
Nutrition Facts:
1 cup: 373 calories, 10g fat (3g saturated fat), 77mg cholesterol, 696mg sodium, 43g carbohydrate (26g sugars, 3g fiber), 26g protein.
16/27
Quinoa with Vegetables
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
Grab all your garden-fresh produce for quinoa with roasted vegetables. The tangy dressing and fresh herbs really make the flavors shine in this wholesome side dish. —Sonali Ruder, New York, New York
Nutrition Facts:
3/4 cup: 222 calories, 9g fat (1g saturated fat), 0 cholesterol, 388mg sodium, 31g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 vegetable.
17/27
Cucumber and Hummus Boats
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
The refreshing combo of cucumber and hummus really brings this meatless meal together. It transports easily, making it a great option for weekday lunches. — Matthew Hass, Ellison Bay, Wisconsin
Nutrition Facts:
2 stuffed cucumber halves: 482 calories, 21g fat (3g saturated fat), 10mg cholesterol, 1026mg sodium, 60g carbohydrate (17g sugars, 11g fiber), 16g protein.
18/27
Strawberry-Lime Quinoa Parfaits
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
When I serve quinoa with strawberries and Key lime pie yogurt, friends scrape the bottom of the parfait glass to get every delectable bite. —Bev Jones, Brunswick, Missouri
Nutrition Facts:
1 parfait: 341 calories, 8g fat (5g saturated fat), 9mg cholesterol, 123mg sodium, 60g carbohydrate (43g sugars, 4g fiber), 11g protein.
19/27
Quinoa Patties
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This easy to make veggie burger packs an amazing taste, and the crunch from the addition of quinoa makes the texture to die for. This is an easy and delicious vegetarian burger option that you must try. Pan-frying adds a perfect crisp that takes it to the next level. The mixture can be made ahead of time, and it freezes very well. Enjoy! —Beth Klein, Arlington, Virginia
Nutrition Facts:
2 patties: 235 calories, 10g fat (1g saturated fat), 47mg cholesterol, 273mg sodium, 28g carbohydrate (2g sugars, 5g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 lean meat.
20/27
Garden Quinoa Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This recipe is special to me because it’s delicious as well as healthful. Serve it hot or cold, and enjoy the leftovers while they’re fresh! —Patricia Nieh, Portola Valley, California
Nutrition Facts:
2-1/4 cups with about 2 teaspoons pumpkin seeds: 417 calories, 15g fat (2g saturated fat), 0 cholesterol, 533mg sodium, 58g carbohydrate (6g sugars, 9g fiber), 16g protein.
21/27
Apple Cider Chicken Quinoa Skillet
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Since I’m especially busy with three active teenagers, I don’t have much time to get dinner on the table in the evening. Instead, I rely on quick options, like this one-skillet dish that boasts essential proteins, veggies and good carbohydrates. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1-1/2 cups: 492 calories, 18g fat (3g saturated fat), 61mg cholesterol, 888mg sodium, 62g carbohydrate (29g sugars, 6g fiber), 22g protein.
22/27
Tropical Quinoa Breakfast Bowl
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I have been making this quinoa, coconut, pineapple and mango dish since I was in high school. To make it even more tropical, add some diced papaya.—Billy Hensley, Mount Carmel, Tennessee
23/27
Quinoa Unstuffed Peppers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. —Rebecca Ende, Phoenix, New York
Nutrition Facts:
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
24/27
Smoky Quinoa with Mushrooms
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
Add quinoa cooked with smoked paprika to your list of top sides. To warm the spinach leaves, quickly saute if desired. —Ellen Kanner, Miami, Florida
Nutrition Facts:
2/3 cup quinoa mixture with 1 cup spinach: 217 calories, 8g fat (1g saturated fat), 0 cholesterol, 337mg sodium, 31g carbohydrate (4g sugars, 6g fiber), 10g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 fat.
25/27
Black Bean & Corn Quinoa
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Some vegan quinoa recipes are boring, but this one definitely isn’t. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Nutrition Facts:
1-1/4 cups: 375 calories, 10g fat (1g saturated fat), 0 cholesterol, 668mg sodium, 60g carbohydrate (5g sugars, 10g fiber), 13g protein.
26/27
Strawberry-Quinoa Spinach Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We make quinoa with spinach and strawberries year-round, but it's most fun when we go to the farmers market to get the season’s first berries. —Sarah Johnson, Indianapolis, Indiana
Nutrition Facts:
2 cups: 355 calories, 18g fat (3g saturated fat), 4mg cholesterol, 444mg sodium, 41g carbohydrate (7g sugars, 7g fiber), 12g protein.
27/27
Spicy Stuffed Banana Peppers
Total Time
4 hours 15 min
Servings
4 servings
From the Recipe Creator:
Banana peppers can be very tricky: Sometimes they are hot and sometimes they are not. If you want to be on the safe side, I recommend using Bianca peppers instead, which are a more sweet type of pepper. —Danielle Lee, Sewickley, Pennsylvania
Nutrition Facts:
4 stuffed peppers: 412 calories, 22g fat (7g saturated fat), 74mg cholesterol, 965mg sodium, 29g carbohydrate (11g sugars, 13g fiber), 26g protein.
