• Cristina Montoya, RD

Crispy Quinoa Breakfast Bowl

Cross-posting from the Arthritis Society's Flourish Program! Quinoa is a powerhouse of nutrients. We usually think of quinoa as a whole grain, but it is actually a seed. This amazing seed is gluten-free, high in soluble fibre, essential fatty acids, vitamins and minerals. It is also an excellent plant-based source of protein, with each seed containing all nine essential amino acids your body needs.

Like many seeds, quinoa contains saponin, a bitter substance found in its outer layer. Saponin is a toxin for many cold-blooded species, but the amount consumed through quinoa is harmless for humans and may have anti-inflammatory effects. While most of the saponin is industrially removed prior to packaging, you can rinse quinoa before cooking to remove any residue and enhance flavour. This nutrient-dense recipe is a great way to enjoy your favourite fruit and boost your energy for the day!

Crispy Quinoa Breakfast Bowl

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

*2 Servings


  • 1 cup quinoa, rinsed and drained

  • 1 tbsp maple syrup or honey

  • 1 tbsp hemp oil

  • 1.5 cups plain Greek-style yogurt

  • 1 cup mixed fresh seasonal fruit

  • 4 tbsp crushed cashews, unsalted (optional)


  • Baking tray

  • Mixing bowl

  • Serving bowls


  1. Preheat oven to 400°F. Mix quinoa with maple syrup and oil; spread in an even layer on a rimmed baking sheet. Bake until crisp for 13-15 minutes, stirring occasionally. Let it cool and transfer to a plate.

  2. To serve, divide yogurt into two bowls, and top each with fruit, 4 tablespoons of crispy quinoa and crushed cashews.

Extra tips:

You may use a more neutral-tasting oil, such as canola or light olive oil.

You may add crispy quinoa to your favourite cereal, oatmeal, chia pudding, cream soup and even salads for added texture.

Store the crispy quinoa in an airtight container or glass mason jar at room temperature for up to 4 weeks.

✔ You may use plant-based fermented yogurt alternatives such as Silk Plain Dairy-Free Yogurt to make this recipe completely dairy-free and vegan.

I had the privilege to develop more plant-based recipes for the Arthritis Society's Flourish program. This month, my Crispy Quinoa Breakfast Bowl was turned into a video and featured on several social medial channels. Check out the video:

Have you applied to the Let's Get Real Anti-inflammatory Nutrition & Lifestyle Program? I would love to hear from you. Let's thrive together!