28 Easy Quinoa Meal Prep Ideas for a Hectic Week

Read Time: 13 mins

28 Easy Quinoa Meal Prep Ideas for a Hectic Week1/27 Kale Quinoa Salad 4 Reviews Test Kitchen Approved Kale Quinoa Salad Recipe photo by Kristina Vanni for Taste of Home Total Time 40 min Servings 6 servings Go to Recipe 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

Diabetic Exchanges: 2 starch, 1 fat. 2/27 Vegan Tortilla Soup 5 Reviews Test Kitchen Approved MARK DERSE FOR TASTE OF HOME Total Time 30 min Servings 8 servings (3 quarts) Go to Recipe 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

This fragrant salad is a vitamin and protein powerhouse

& Cranberry Salad Test Kitchen Approved Wild Rice, Quinoa & Cranberry Salad Recipe photo by Taste of Home Total Time 1 hour 20 min Servings 12 servings (3/4 cup each) Go to Recipe 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 8 Reviews Test Kitchen Approved Black Bean

These fit the bill—even my grandkids prefer them over hamburgers

Chip & Dip Burgers Recipe photo by Taste of Home Total Time 40 min Servings 8 servings Go to Recipe 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 1 Review Contest Winner Test Kitchen Approved Apple-Cinnamon Quinoa Pancakes Recipe

My daughter and daughter-in-law got me hooked on quinoa

photo by Taste of Home Total Time 20 min Servings 10 pancakes Go to Recipe 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

This recipe turned my husband into a quinoa lover

Chili 1 Review Test Kitchen Approved Slow-Cooker Quinoa Chili Recipe photo by Taste of Home Total Time 4 hours 25 min Servings 10 servings (3-3/4 quarts) Go to Recipe 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

2 lean meat. 7/27 Quinoa Tabbouleh Test Kitchen Approved SARAH TRAMONTE FOR TASTE OF HOME Total Time 35 min Servings 8 servings Go to Recipe 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,

Diabetic Exchanges: 1-1/2 fat, 1 starch

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 6 Reviews Test Kitchen Approved Quinoa-Stuffed Squash Boats Recipe photo by Taste of Home Total Time 30 min Servings 8 servings Go to Recipe 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,

Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat

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 5 Reviews Contest Winner Test Kitchen Approved Total Time 30 min Servings 8 servings Go to Recipe 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

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 27 Reviews Test Kitchen Approved Quinoa Turkey Chili Recipe photo by Taste of Home Total Time 1 hour 15 min Servings 9 servings (2-1/4 quarts) Go to Recipe 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

Diabetic Exchanges: 2 starch, 2 vegetable, 2 lean meat

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 69 Reviews Test Kitchen Approved Pepperoni Pizza Casserole Recipe photo by Taste of Home Total Time 45 min Servings 2 casseroles (10 servings each) Go to Recipe 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.

My family agreed!

—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 3 Reviews Contest Winner Test Kitchen Approved BLT Quinoa Bowls Recipe photo by Taste of Home Total Time 35 min Servings 4 servings Go to Recipe 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 Test Kitchen Approved Pressure-Cooker Apple-Cranberry Grains Recipe photo by Taste of Home Total Time 35 min Servings 10 servings Go to Recipe 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

60g carbohydrate (34g sugars, 5g fiber), 5g protein. 14/27 Curried Quinoa Salad 3 Reviews Contest Winner Test Kitchen Approved Curried Quinoa Salad Recipe photo by Taste of Home Total Time 35 min Servings 6 servings Go to Recipe 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

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 2 Reviews Contest Winner Test Kitchen Approved Ginger Chicken and Quinoa Stew Recipe photo by Taste of Home Total Time 3 hours 55 min Servings 8 servings Go to Recipe 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,

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