Quinoa Broccoli Casserole

A cozy quinoa broccoli casserole that nourishes gut-friendly plant fiber.

Plant Based High Fiber Fiber Rich
92%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

This quinoa broccoli casserole is a fiber-rich, plant-forward dish that fits into balanced weeknight meals. The quinoa provides both soluble and insoluble fiber, while broccoli adds prebiotic fibers and polyphenols to support digestion-friendly eating patterns. This simple bake pairs wholesome grains with cruciferous greens, offering varied textures and gentle nourishment for gut bacteria as part of a varied, everyday menu. It’s easy to customize with pantry staples and can be enjoyed warm for a comforting, nourishing supper that respects gentle digestion and steady eating habits.

June 8, 2026
Quinoa Broccoli Casserole
Prep 15 min Cook 40 min High Effort
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Why this recipe fits you

  • Rich in fiber from quinoa and broccoli.
  • Colorful plant foods support dietary diversity.
  • Balanced protein and fiber for steady energy.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
75
🧬 Diversity support
80
🛡️ Inflammation support
82
🫧 Fermentation support
20
⚖️ Blood sugar stability
78

Ingredients

Quinoa 1 cup
Quinoa
Broccoli 2 cups
Broccoli
olive oil 2 tablespoon
garlic 2 cloves
cheese 1 cup
vegetable broth 2 cups
Salt 0.5 teaspoon
Salt
black pepper 0.25 teaspoon

Instructions

1

Preheat the oven to 350°F (175°C).

2

In a skillet, heat olive oil over medium heat and sauté minced garlic until fragrant.

3

Add broccoli and cook until slightly tender.

4

In a bowl, combine cooked quinoa, sautéed broccoli, cheese, vegetable broth, salt, and black pepper.

5

Transfer the mixture to a baking dish and bake for 25-30 minutes or until heated through and cheese is melted.

6

Let cool for a few minutes before serving.

Nutrition

420 kcal Calories
14 g Protein
60 g Carbohydrates
9 g Fiber
6 g Sugar
12 g Fat
2 g Saturated fat
0.9 g Salt

FAQ

Is this casserole gluten-free and suitable for gluten-sensitive people?
Yes. Naturally gluten-free when made with gluten-free stock and toppings; check labels on any store-bought ingredients.
Can I make this dairy-free or vegan?
Yes. Use dairy-free cheese or omit cheese; use plant-based milk if the recipe uses milk; if eggs are involved, substitute with a plant-based binder.
How much protein does a serving provide?
Quinoa provides about 8 g of protein per cooked cup; a serving here will typically be roughly 6–12 g depending on portion size and ingredients.
What is the total time and serving size?
Typically 4–6 servings; total time is about 40–50 minutes, including baking.
How do I avoid a soggy casserole?
Cook quinoa until just tender, lightly blanch or steam broccoli and drain well, then bake until hot with a lightly browned top.
How should I store leftovers?
Refrigerate within 2 hours; store in an airtight container for 3–4 days; freeze for 2–3 months.
Can I customize with other vegetables or spices?
Yes. Try cauliflower, spinach, or peas; use garlic, paprika, cumin, or other herbs; adjust cook times as needed.
What allergens should I watch for?
The dish is dairy-free if cheese is omitted; watch for dairy (milk/cheese) and eggs if used; check labels on stock and toppings for gluten or other allergens.
Can I meal-prep this for a week?
Yes. It stores well in the fridge for several days; reheat portions as needed; freeze portions for longer storage.

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