An easy meal-in-one casserole with much-loved flavors.

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  • Preparation Time

    15 minutes

  • Cooking Time

    1 hour

  • Difficulty Rating


  • Serves



  1. 6 cups / 1440 ml water
  2. 1 cup / 170 g quinoa, uncooked
  3. 3 large omega-3 or grass-fed eggs or:
    • ¼ cup / 30 g flaxseed
    • or chia seeds, freshly ground
    • or ¼ cup / 120 ml coconut milk
  4. 1 cup / 240 g organic grass-fed or vegan milk
  5. 1 tsp. / 5 ml vanilla extract
  6. 1 tsp. / 2 g Stevia or monk fruit powder or ⅓ cup / 80 g inulin/chicory root sweetener
  7. 1 Tbsp. / 7 gm whole grain bread crumbs
  8. ⅛ tsp. / 1½ g salt or substitute
  9. ¼ cup / 35 g dried currants
  10. ¼ cup / 25 g slivered almonds
  11. ⅛ tsp. / ¼ g cinnamon
  12. ½ tsp. / 2½ ml olive or nut oil


  1. Rinse quinoa in a sieve under cold running water, rubbing the grain with your palms; drain well.
  2. Transfer the drained quinoa to a pot with 6 cups of water, and bring to rolling boil; reduce heat after 10 minutes.
  3. Cook uncovered for about 15 minutes until grains turn translucent. Drain in a colander.
  4. Preheat your oven to 350°F / 180°C. Brush or mist a metal baking pan lightly with olive, nut, or other good oil.
  5. In a large bowl, beat the eggs or alternative together with the vanilla, milk, sweetener, and salt or substitute.
  6. Add in the quinoa, breadcrumbs, currants, and nuts; pour into prepared baking pan.
  7. Sprinkle the cinnamon on top of mixture.
  8. Place the baking pan over the center rack of the preheated oven. Bake for about 40 minutes.

Serving Size: ֲ1 cup / 240 ml

Exchanges per Serving: 1 Carb, ½ Protein, 1 Fat

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Comments 60

  1. Hi, Harrison. Don’t worry about using foods you don’t recognize. In the Menu Planner menu-building application, you will find regular foods as well, and you can start there. We suggest that you gradually upgrade to whole food versions if you can, and perhaps along the way try new foods. In the meantime, you can read about these foods in our Articles section.

  2. Hi, LisaCC. Most of the time you can substitute almond milk for regular milk. The only time it becomes a challenge is if the recipe is dependent up on the protein content in the milk to set or thicken properly. If you have specific questions about certain recipes, go ahead and post, and I’ll help you out.

  3. Hi, NoraWink. Only if you use the 100% whole wheat panko ( It is not quite as good as sprouted, but it is closer than the regular refined panko.
    By the way, if you are cooking or baking with it, SWG flour has a similar crunch, and you can use that instead of bread crumbs (Arrowhead Mills and Bob’s Red Mill make a sprouted flour that you can find at Whole Foods Market).

  4. Hi, Janet. You’re right, tapioca would not replace quinoa – it is nearly all carbohydrate with a very high impact on blood sugar, whereas quinoa (technically a seed, but used as a grain), has a fair amount of good quality protein, and is associated with balanced blood sugar. Tapioca would have a place as a treat – so wherever you see a yellow star in your menu exchanges (click on “View Menu Exchanges” to the right of your finished menu), you can use that for tapioca.

  5. Hi, JussilaDeb. All of our recipes can be okay for diabetics, as the entire program was designed to be diabetes-friendly. It is all a matter of how much of it you eat, and with what – for example, you wouldn’t want to have the largest portion of this pudding and 2 pieces of fruit and 2 slices of toast.
    As for this recipe, note that quinoa has a low glycemic index and is fairly high in protein and fiber, and we encourage a natural no-carb sweetener and omega-3 eggs. Every ingredient is carefully selected to support balanced blood glucose and insulin.

  6. Hi, Etbrillem. The recipe is mostly gluten-free (based on quinoa). You can use any bread crumbs, including gluten-free.
    The ingredients have low glycemic indices, and the total carbohydrates per serving = 19 grams, balanced out by 4-1/2 grams of fiber and 7 grams of protein.
    This is definitely not the sort of thing that might give you trouble blood-sugar-wise.

  7. How do you adapt this for a gluten free version for celiacs? Is not adding the bread crumbs at all a satisfactory solution? This does seem like an awfully loaded carb breakfast which would send my blood sugar soaring,,,

  8. Hi, toyindii. Stevia powder is the powdered form of the naturally sweet herb, Stevia. Natural alternatives include monk fruit (which you can swap out in the same amount) or xylitol, which you would use like sugar ( in this recipe).
    Condensed milk is not ideal, as it does undergo processing that may impact your efforts here. If you do not want to use raw milk, just use organic or grass-fed.

  9. In the US any store that sells whole food products will carry raw milk, cheese and butter. SWG stands for Sprouted Whole Grain. Again, any store that sells whole food products. Quinoa (pronounced, keen-wah) is an ancient (South American or African) grain. just about any grocery store has it. Even Walmart.

  10. I made this and divided it up to eight portions of 145 calories each. I did not find it very satisfying as a breakfast. I like it best as a savory side dish with a saucy meat meal (such as ocean perch fillets cooked with bruchetta–really good!). Next time I will omit the cinnamon.

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