Recipe description
Published on: June 8, 2026
Plant Based
High Fiber
Fiber Rich
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
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Ingredients
Quinoa
2
serving spoon
Broccoli
32
tablespoon
Cheese, cheddar
4
slice
Milk, whole
1
glass
Egg
2
piece
Onion
1
piece
Garlic
2
piece
Oil, olive
1
tablespoon
Bread-crumbs
0.5
cup
Salt
1
teaspoon
Black pepper
0.5
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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