This blackberry quinoa breakfast bake is easy to make, full of fruit and very healthy too. Without dairy, eggs or wheat, it is a vegan, gluten-free and low histamine breakfast that is perfect for the weekend.
Quinoa is a fun alternative to oats for breakfast, and naturally gluten free. If you would like more quinoa-based recipe then you may like to see my blackberry quinoa porridge and blueberry quinoa breakfast bake. Both tasty and a perfect way to start the day!
For a more savoury dish, my sweet potato corn hash is delicious as a weekend breakfast or brunch!
Why this recipe is so good
- Oat free breakfast - this quinoa bake is a little different and perfect for a change from oats!
- Gluten free - quinoa is naturally gluten free.
- Easy breakfast idea - this really is a simple recipe where you pretty much just 'dump the ingredients and let the oven do the work'. And I think we all like recipes where you get a but of extra time in bed instead of cooking!
The beauty of this breakfast recipe is that it is mostly made from pantry staples, and you can easily use frozen blackberries if you don’t have fresh to hand.
Quinoa – as above, a great nutrient-dense staple food that is gluten-free and a source of protein. The Terrasoul organic white quinoa is good.
Blackberries – use fresh if they are in season, or frozen if not. Both work well.
Coconut milk – makes it creamy and delicious. It’s the liquid in this dish that enables the quinoa to cook through.
Desiccated coconut – adds a little more coconut flavour, and goes so well with the blackberries. The Terrasoul finely shredded coconut flakes are good.
Flax egg – I use flax rather than an egg as it keeps it vegan for those who follow that form of diet, but also because flax has a lot of health benefits too. Just a note – flax isn’t rated on the SIGHI list for my low histamine friends.
Maple syrup and stevia – I used both in this recipe to make it a little more varied, but you can easily use one or the other. Stevia (and maple syrup) rates as 0 on the SIGHI list.
Toppings – you can of course have fun with toppings. It’s the best bit of porridge or bakes isn’t it! Fresh fruit, desiccated coconut and coconut cream are favourites of mine, but you can also add some pumpkin seeds or maybe pistachio nuts too.
Variations to the recipe
If you don't have stevia to hand, then you can use maple syrup instead.
Adding extra berries or doing half and half with blueberries and blackberries is always an option!
Use frozen berries if you don't have fresh to hand.
Make sure to see the recipe card below for the full ingredients list and their quantities!
Step by step instructions
Making this recipe really couldn’t be more simple, and is essentially a two-stage process. Then you let the oven take over while you have a bath, watch the TV or read the newspaper on a weekend morning.
Switch the oven on to pre-heat and make a flax egg. Simply combine flaxmeal and water, give it a stir and then set aside for ten minutes to thicken. This is your egg substitute.
Combine all the ingredients in an ovenproof dish. You want something fairly shallow, so your mixture is around an inch thick. Stir very thoroughly so that the quinoa is interspersed in the coconut milk, as that is how it will cook and ‘burst open’ as my niece says. Once in the oven, give it a stir at least once (twice is better) so that it cooks evenly. Then serve and enjoy!
The health benefits of quinoa
Quinoa is a little powerhouse of a seed but can easily be used in place of ‘carbs’ such as oats and rice, in both sweet and savoury dishes. A good source of plant-based protein, it is also perfect if you are a low histamine vegan or aren’t able to tolerate gluten or oats.
Some of the benefits of quinoa, as set out by Healthline:
1. One of the few plant foods that contains sufficient amounts of all nine essential amino acids.
2. A good source of fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
3. It’s gluten-free and so perfect for those with gluten sensitivity or who are coeliac. It can easily be swapped in many dishes for foods such as cous cous, and you can get quinoa-mix pasta too.
Quinoa and quercetin
Healthline also notes that quinoa is high in quercetin. This is a flavanol also found in foods such as apples and cranberries. It is interesting for those on a low histamine diet due to having MCAS as there is some evidence that quercetin is ‘more effective than cromolyn in inhibiting release of pro-inflammatory cytokines from human mast cells’ (Weng et al. 2012).
However, as with all things in the treatment of medical conditions, it is important to consult your doctor about taking quercetin supplements or consuming high amounts of foods rich in this flavanol. Not everyone will be able to tolerate it, and this post does not constitute medical advice. Just an interesting aspect of quinoa!
More breakfast ideas to try:
For ten exclusive breakfast ideas not on the blog, check out my low histamine breakfast recipes ebook!
Blackberry quinoa breakfast bake
- 1 cup quinoa uncooked
- 1 can coconut milk
- 2 cups blackberries fresh or frozen
- 1 tablespoon maple syrup
- 1 teaspoon stevia
- 1 tablespoon desiccated coconut
For the flax egg
- 1 tablespoon flaxmeal
- 2 tablespoon water
- handful blackcurrants and redcurrants optional, or other fruit
- coconut cream
- fresh berries
- desiccated coconut
- Preheat the oven to 175C.
- Make a flax egg by combining the flaxmeal and water. Stir well and set aside for ten minutes.
- Remove a few tablespoon of the coconut cream (top of the can of coconut) for a topping, if you wish, and set aside.
- Combine all the ingredients (other than the toppings) in an ovenproof dish and stir very thoroughly. Bake for approximately 60 minutes (check after 50 minutes), until it has mostly solidified. Give it a stir halfway through to ensure the quinoa soaks up the liquid and cooks evenly.
- Remove from the oven and allow to cool for 5-10 minutes. Top with coconut cream, fruit and a pinch of desiccated coconut. Enjoy!
- Be sure to leave the flax egg to combine for at least ten minutes. This will give it time to become more gelatinous in texture and bind the bake.
- Stir very thoroughly when combining the ingredients, and at least once during cook time.
- flaxmeal isn't rated on the SIGHI list. It is rated as low histamine on other lists.