How to incorporate quinoa in the diet of children? 3 recipes that you will love

We are going to teach you different alternatives to incorporate quinoa into the children’s diet and thus achieve an optimal supply of carbohydrates and fiber.

Last update: January 11, 2022

Quinoa is one of the best high carbohydrate foods that can be included in the diet of children. It is considered a pseudocereal and concentrates inside a good amount of essential nutrients, so it is excellent to introduce into the pattern of the little ones. Therefore, we are going to offer you a series of healthy alternatives.

Before, it must be clear that carbohydrates in children’s diets are important. The rate of physical activity is high during this stage of life. In addition, sugars stimulate anabolic metabolic pathways, that is, those that are responsible for promoting growth.

1. Quinoa nuggets

Let’s start with a recipe for Nuggets of quinoa. They stand out for their contribution of fiber.

This substance is key to maintaining good intestinal health, as stated by an investigation published in the journal Nature Reviews. Not only does it prevent constipation, but it is also able to help reduce the incidence of colon cancer.


To prepare some delicious Nuggets of quinoa you will need the following:

  • 3 eggs.
  • 1 clove garlic.
  • 1 piece of onion.
  • 6 pieces of potatoes.
  • 1/2 cup of quinoa.
  • Extra virgin olive oil.
  • 1 pinch of salt and another pinch of pepper.
This recipe allows you to include potatoes along with the quinoa, thus providing good amounts of energy to children.

Step by Step

First you have to wash and peel the potatoes, to later cut them into small pieces and cook them in a pot with water and salt. They should be cooked over high heat until soft.

In parallel, more water is boiled in another pot with a piece of onion, a clove of garlic, a pinch of salt and the quinoa. It will need to be cooked over medium heat until the cereal puffs up. At this time it is drained and allowed to cool.

Now is the time to puree the potatoes. To do this, drain well and grind. This process can be done with the help of a fork.

Then, add half of the quinoa to the mashed potato and season with salt and pepper to taste. It only remains to form the Nuggets with your hands and coat them in egg and in the remaining quinoa, to place them on a baking tray covered with greaseproof paper and introduce them at 180 degrees centigrade for 20 minutes.

2. Quinoa salad

Quinoa salad has the advantage of providing a large amount of phytochemicals with antioxidant capacity for children. These elements neutralize the formation of free radicals and its subsequent accumulation in the body’s tissues, which translates into a lower risk of becoming ill. This is stated by a study published in the journal Journal of Complementary & Integrative Medicine.


The ingredients that you will need for the quinoa salad are the following:

  • 1 orange into wedges.
  • 1/2 teaspoon salt.
  • 1 cup of chopped cucumber.
  • 2 mandarin oranges in segments.
  • 1 cup of cooked chickpeas.
  • 1/4 cup of chopped onion.
  • 2 cups of cooked and cold quinoa.
  • 1/2 cup of toasted pistachios.
  • 2 cups of chopped romaine lettuce.
  • 1 couple of tablespoons of extra virgin olive oil.

Step by Step

Preparing the quinoa salad for children is very simple. You will have to start by placing the chickpea and quinoa base in the bottom of a bowl.

Immediately afterwards, the rest of the well-chopped ingredients are incorporated, except for the orange and mandarin oranges that go into segments. To finish, it is seasoned with oil and salt and everything is stirred so that the flavors are integrated.

3. Quinoa with tuna

We will finish with an option of quinoa with tuna, capable of providing a good amount of fatty acids from the omega 3 series. These nutrients are decisive in controlling inflammatory mechanisms inside the body. In fact, its regular consumption has been shown to decrease cardiovascular risk.


In this case, the following ingredients will be necessary:

  • Mayonnaise.
  • 1/2 cup of quinoa.
  • 1 small can of tuna.
  • 2 tablespoons of chopped parsley.

Step by Step

First the quinoa is cooked with water and salt and then it is allowed to cool. It is mixed in a bowl with the rest of the ingredients and it can be served. It is possible to use this preparation as a filling for a canapé.

By incorporating tuna into this recipe for children, you are giving them omega 3 series fatty acids in their guideline.

Prepare recipes with quinoa for children

Quinoa is a very beneficial pseudocereal for health. It can be introduced regularly in the diet to improve the intake of fiber and complex carbohydrates. In addition, it is versatile from a culinary point of view. Children will gladly accept it.

Finally, keep in mind that to maintain a correct state of health it is key to combine a suitable diet with other habits. Among them, the practice of physical exercise on a regular basis stands out, which will have to be promoted from the first stages of life.

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