Looking for a way to make that boring bowl of oatmeal a little more special? Or maybe you’re looking for breakfast ideas for a plant based diet, but you’re tired of seeing smoothies everywhere! (Let’s face it – sometimes its really nice to have something warm & hearty for breakfast!) If that is the case, then try out our Coconut Quinoa Oat Bowl! Its an easy plant based breakfast that is chock full of healthy plant based protein and fiber!
Quinoa and Oats?
It might sound weird, but the combination is absolutely delicious – the quinoa brings a nice nutty flavor to the oats and makes them even more filling! Plus the nutritional value is incredible – in 1/4 of a cup of dry quinoa, you’re getting just under 300 calories, 10g of plant based protein, 7g of fiber, and only 3.5g of fat! To top it off, 1/4 cup of dry quinoa also includes 17.5% of your daily intake of iron! Awesome, right?
Now, in the same amount of oats, you’d be getting 225 calories, 4.5g of fat, 6g of dietary fiber, and 7.5g of protein! Additionally, it contains about 10% of your Daily Value of iron. Combining both of these creates one powerhouse breakfast!
Cooking Oats & Quinoa in Coconut Milk
So typically, you cook your oats or quinoa in water, perhaps adding a little milk to your bowl of oatmeal for some added creaminess, but have you ever tried cooking your grains in your nut milk? The result is nothing short of amazing (similar to making coconut rice) – the fat in the milk creates a creamier texture and a softer flavor. So for this recipe, we’re going to start by cooking our quinoa in our homemade coconut milk (get the recipe for that here), then adding some extra water once we add in the oats.
If you’re looking to cut down on the fat, you can also try this with almond milk, rice milk, soy milk, or some other kind nut milk with a lower fat content. It may not be quite as creamy or as strong of a flavor, but I’m sure it will still be delicious!
COCONUT QUINOA OAT BOWL
EASY PLANT BASED BREAKFAST
Coconut Quinoa Oat Bowl
Pinch of Himalayan Salt
1 1/2 Cups of Organic Rolled or Quick Cooking Oats
1 Cup Filtered Water (learn about the best water purification systems here)
1/2 Cup Unsweetened Coconut Flakes
Optional Toppings: Pear slices, apple slices, maple syrup, cinnamon, nutmeg, sliced almonds, chopped walnuts.
Nutritional Info for 1 serving – no toppings besides coconut flakes:
293 Calories, 10g fat (7.5g Saturated fat), 41g Carbohydrates (6g Sugar, 7g Fiber), 8g Protein, 322mg Sodium, 1% DV Calcium, 13.5% DV Iron
- In a saucepan over medium high heat, add your coconut milk (or other nut milk), salt, & quinoa and bring to a boil. Once boiling, reduce heat to a simmer. Cover, and let simmer on low until the quinoa softens and most of the liquid is absorbed – about 15-20 minutes. Keep an eye on it and stir occasionally.
- Add your oats & filtered water. Stir well, and continue heating over low heat until the liquid is absorbed.
- Optional: You can toast your flaked coconut over medium-high heat in a nonstick pan- if desired for additional flavor. Heat until lightly browned If you do this step, it can be done while the oats and quinoa are cooking.
- To arrange the bowls: Spoon your coconut quinoa oats into a bowl. Sprinkle your coconut flakes on top. Then, top with whatever spices, fruits, or nuts you like. For my bowl, I used a sliced pear, sliced almonds, chopped walnuts, a little almond milk, cinnamon, nutmeg, and a little maple syrup.