How to Cook Quinoa for Meal Prep

Quinoa is the unsung hero of meal prep — quick, endlessly adaptable and delightfully nutty. Here I'll show you how to cook up a perfect potful every time. But quinoa's true magic lies in its versatility after it's: tossed into salads, anchoring a grain bowl, or dressing up as a cozy side. Quinoa is like a blank canvas, waiting for your favorite flavors—herbs, spices, veggies or a tangy dressing. You just might wonder how you've lived without this pantry essential!

Easy, Homestyle Whole Food, "Plain" But Perfect. Just Three Ingredients. Real Food, Fast & Flexible. Mere Minutes to the Table. Year-Round Kitchen Staple. Budget Friendly. Weeknight Easy. Great for Meal Prep. Perfect When Cooking for One or Two. Weight Watchers Friendly. Not just vegan, Vegan Done Real. Naturally Gluten Free. So Good!!

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Back in the Day, Let's Say Circa 2005.

The first time, I remember searching high and low for quinoa – my cousin Lynda had sent the recipe for what became Acorn Squash with Quinoa & Cherries.

I'd heard of quinoa but it was a new-ish thing back then and none of the big grocery stores carried it. I finally found a dusty container in what was then called a "natural" food store. (Hmm, have natural food stores gone by the wayside? Who's been in one lately?)

Back then I even mispronounced quinoa "KWIN-oh-ah" or "kwin-OH-ah" instead of the real pronunciation "KEEN-waw". Ha! We do get smarter as we get older, yes?!

And I'm definitely smarter about cooking quinoa today.

Back then, I cooked quinoa only when it was destined for a particular recipe.

Now I cook mostly quinoa to have on hand as a staple like bread, milk and eggs; like onions, carrots and celery; like ketchup, mustard and hot sauce. Then what? What happens to cooked quinoa the staple?

• A plant-based addition to salad suppers, mostly leafy greens and vegetables, a little fruit, a little cheese, usually topped with some variation of the "house dressing" aka My Everyday Creamy Herb Salad Dressing
• Added plant-based bulk and texture for tacos and bowls
• Added plant-based bulk and texture for oatmeal, either sprinkled on top with fried eggs or turned into our everyday oatmeal, Creamy Oatmeal
• Added fiber and texture for Our Daily Bread: My Easy Everyday Bread Recipe
• One protein component in high-protein breakfast skillets – recipe coming soon!

What Is Quinoa, Anyway? This May Come as a Surprise!

Quinoa [pronounced KEEN-waw, rhymes with clean-rhymes with raw] is not a grain. Quinoa is not a grass.

In fact, botanically speaking, quinoa is the seed of an herb-like plant. It's closely related to — get this — beets and spinach. In modern culinary circles, quinoa is appreciated for its nutritious and affordable seeds rich in protein.

Some more fun facts:

• Quinoa comes in three colors, the most common is white but also red and black.
• Quinoa first originated in the high-elevation Andes Mountains in Peru and Bolivia and this is where virtually all (like 98%) is still grown even though it's raised across the world.
• The ancient Inca peoples called quinoa the "mother of all grains".
• It's been used for animal feed for 5200-7000 years and for human consumption for 3000-4000 years.
• Quinoa seeds start off about the size of a sesame seed but puff up when cooked.
• Quinoa may be a seed not a grain but in the cooking world, quinoa is treated like a grain or a rice.
• Quinoa is gluten-free and has been classified as kosher by the Jewish community since 2013, making it a suitable substitute for leavened grains that are forbidden during Passover.

Is Quinoa Really High In Protein? Not Really.

I wince when people blithely toss off the idea that quinoa is high in protein.

Does 4 grams in a half-cup serving add up to high protein in your book? It doesn't in mine, I look for at least 10 grams (and more particularly, at least 10 grams for about 100 calories) before I call something "high protein".

Don't get me wrong: I love quinoa. As I say, it's a staple here, just not for protein per se.

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Recipe Overview: How to Cook Quinoa Especially for Meal Prep

• Oh friends, we are so going back to meal prep basics here, just some quinoa, some salt, some water, one pot and one stove. Follow this simple technique – just rinse, simmer, rest and fluff – for full, light-textured quinoa every time. Best of all, cooking quinoa for meal prep converts a "shelf ingredient" into real food aka "something to eat". It's handy to have on hand for several days for a no-fuss side or additions to salads, eggs, pancakes and more. It keeps for several days in the fridge.

• When to Cook = When you're in the mood for easy, impromptu meals just pulling from the fridge and pantry.
• Diet Needs & Choices = Cooked quinoa is vegan and gluten free.
• Ingredients = Quinoa + Salt + Water
• Kitchen Tools = Just a strainer for rinsing the quinoa before cooking, then a medium-size cooking pan.
• Hands-On Time = just 5 minutes
• Total Time = about 45 minutes, mostly unattended but you may want to peek into the pot to make sure the water is still simmering
• Appearance = For appearance, the quinoa blends of red, white and black are especially pretty. But white quinoa is easier to find and often less expensive. And depending on how it's being used after cooking, appearance may not matter.
• Texture = During cooking, quinoa's small, hard seeds absorb water and puff up into something softer but just slightly larger.
• Taste = After cooking, quinoa tastes a bit nutty but it's really a blank page for other flavors.
• Techniques = Definitely nothing special here. Bring rinsed quinoa to a boil in some salted water, then turn the heat down to maintain a simmer until the quinoa's cooked.
• Shop Your Pantry = This is a pantry-friendly recipe. Buy a box of quinoa, transfer it to a glass storage container with a tight lid and it'll stay fresh for many months.
• Watching Our Waistlines = This is a calorie-friendly recipe, a half cup is just a tad over 100 calories.
• Staying Cost Conscious = This is a budget-friendly recipe, quinoa is an inexpensive source of plant-based protein.
• Makes = As written, the recipe yields 2-2/3 cups of cooked quinoa. That's about the right amount, here in a household of two, to use up within a few days.
• Small Households = This recipe works especially well for those Cooking for One or Two.
• So good! I hope you love it!


• I appreciate special techniques for special dishes. Check out How to Cook Dried Chickpeas Especially for Hummus aka "Jerusalem Chickpeas".
• Not quite what you're looking for? Check out my other ideas for The Homemade Pantry.

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Why I Love This Recipe & You Might Too

• ... it's super-simple to cook and mostly hands-off while I'm otherwise busy in the kitchen
• ... it's just easy to use, almost without thinking
• ... it counteracts that whole real-food phenomenon: a fridge/pantry full of food but nothing to eat
• Ready to get started? Here's your recipe!

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How do you save and share favorite recipes? recipes that fit your personal cooking style? a particular recipe your mom or daughter or best friend would just love? If this recipe inspires you, please do save and share! I'd be honored ...

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HOW TO COOK QUINOA for MEAL PREP

Hands-on time: 5 minutes
Time-to-table: 45 minutes
Makes 2-2/3 cups (assumes white quinoa, varies with quinoa color)

Make sure you have a timer handy because timing makes all the difference here. Minutes matter!

• 1 cup (200g) quinoa, rinsed well under running water
• 1-1/4 cups water
• 1/2 teaspoon kosher salt (assumes Diamond Crystal)

COOK ON THE STOVE for 8 MINUTES, LID OFF In a medium-size saucepan (make sure it has a tight lid, you'll need it later), bring the quinoa, water and salt to a boil. Reduce the temperature to maintain a simmer and let simmer, the lid still off, for 8 minutes.

REST for 15 MINUTES, LID ON, THEN FLUFF Remove the pot from the heat and put the lid on the pot. Let it rest for 15 minutes, a little longer is fine but do let the quinoa rest for at least 15 minutes and fluff while still warm.

REST for 5 MINUTES, LID OFF, THEN FLUFF AGAIN Remove the lid and let rest another 5 minutes, then fluff again.

REFRIGERATE Let cool a bit, then transfer to a refrigerator container with a tight lid and refrigerate until ready to serve.

MAKE-AHEAD TIPS Yep, total make-ahead. I tend to cook quinoa when I'm already busy in the kitchen, it mostly tends to itself so long as "Alexa" or the stove timer gets set.

LEFTOVERS The quinoa keeps in the refrigerator for several days, up to a week.

VARIATIONS Cook the quinoa in vegetable stock, chicken stock, even beer, I think would be good!

ALANNA's TIPS White quinoa is easiest to find and the least expensive. Red quinoa has a chewy, extra-nutty texture that I love. I often buy a blend of red, white and black quinoa, then stir in an equivalent amount of white quinoa. A double batch is easy but I've learned that it's more than our small household of two can use up unless I have a particular recipe in mind.

FOR MORE INFO If you "skipped straight to the recipe," please scroll back to the top of this page for ingredient information, ingredient substitutions, tips and more. If you print this recipe, you'll want to check the recipe online for even more tips and extra information about ingredient substitutions, best results and more. See https://www.kitchenparade.com/2025/01/how-to-cook-quinoa-for-meal-prep.html .

NUTRITION INFORMATION Per Half Cup: 111 Calories; 0g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 6mg Sodium; 20g Carb; 3g Fiber; 0g Sugar; 4g Protein. WEIGHT WATCHERS Old Points 2 & PointsPlus 2 & SmartPoints 3 & Freestyle 0 & myWW green 3 & blue 0 & purple 0 & future WW points CALORIE COUNTERS 100-calorie serving = scant half cup (4g protein).

This easy technique was first shared at A Veggie Venture way back in 2018. But it's such a useful recipe, I moved it to Kitchen Parade, in part because, well, quinoa is a plant but it's not a vegetable.

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If you like Kitchen Parade's recipes, you'll love A Veggie Venture, my food blog about vegetables with more from-scratch recipes using whole, healthful ingredients, home to the famous Alphabet of Vegetables and vegetables in every course, seasonal to staples, savory to sweet, salads to sides, soups to supper, simple to special.

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Calling Quinoa Lovers
(or Anyone Who Can Say KEEN-waw)

more
~ recipes using quinoa ~

• THE RECIPE Quinoa & Black Bean Salad Transport straight back to Deep Mexico!
• ANOTHER TAKE Quinoa Salad with Tomato-Balsamic Vinaigrette Served warm or chilled with seasonal veggies. (PIN This)

• THE RECIPE Red Quinoa Salad Your Way A Quick Supper with healthy grains, crunchy vegetables, fresh herbs & creamy cheese.
• ANOTHER TAKE Simple Lentil Salad with Seasonal Vegetables A concept recipe for a supper salad. (PIN This)

• THE RECIPE Brown Rice & Quinoa Rice Pudding Just four ingredients and twenty minutes to warm pudding. (PIN This)
• ANOTHER TAKE Easy-Easy Chocolate Coconut Pudding Just five ingredients and ten minutes to pudding.

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Shop Your Pantry First

(helping home cooks save money on groceries)

~ recipes using quinoa ~

~ All Recipes, By Ingredient ~
~ How to Save Money on Groceries ~

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Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail, you'll find my current address in the FAQs. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, for more scratch cooking recipes using whole, healthful ingredients, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. If you make this recipe, I'd love to know your results! Just leave a comment below.

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