5 minute Mango Tropics Quinoa Flake Bake

I’ve been drawn to these mango quinoa bakes this week because they’re fast and can be prepared the night before.

That, and there was a mango sale at Superstore over the weekend. Let’s just say I may have gone a little overboard on the stockpiling.

Bonus is, I’ve learned how to freeze multiple pounds of mango, perfect for smoothies – dice into cubes and scatter across a parchment paper lined cookie sheet. Place in the freezer overnight, then transfer to a freezer safe bag.

What happens when you combine mango, quinoa flakes, egg, coconut, and chia?

You get a delicious, high fiber, high protein breakfast fit for champions.

Pair this with a dollop of nut butter, and you have yourself one mean workout recovery breakfast.



5 minute Mango Tropics Quinoa Flake Bake
Recipe type: Vegan (option), Gluten free, Dairy free, Sugar free, Yeast free, Corn free
Prep time: 
Cook time: 
Total time: 
Serves: 1 breakfast bake
A light and summery quinoa flake breakfast bake filled with the taste of the tropics.
  • ½ cup quinoa flakes
  • ¼ cup mango puree [about ½ of a fresh mango]
  • 1 egg *see note
  • ¼ banana, diced
  • 2 tablespoon dried papaya, chopped
  • 1 tablespoon shredded unsweetened coconut
  • 1 tablespoon chia seeds
  • ⅛ teaspoon almond extract
Optional toppings
  1. Prepare a 16oz. microwave safe dish by oiling with a dab of coconut oil. Set aside. Place all ingredients in a small bowl and mix until fully incorporated. Press mixture into prepared dish and even out with fork.
  2. Microwave option: Place in the microwave and cook for 3½ minutes. You’ll know when it’s done when it rises slightly, is harder to the touch, and pulls away from the sides of the dish. Don’t bake it too long, or you’ll have a Frisbee!
  3. Oven option: Place in a preheated oven at 350F and bake for 25-30 minutes, or until toothpick inserted comes out clean.
To make vegan, omit egg and add ¼ cup of extra mango puree.

View Nutritional Information (once on page scroll down)

I have to start experimenting with savory quinoa flake bakes so I can justify having these babies for dinner too.

Not like that’s stopped me in the past ;)

Why all the breakfast preparation and fast [whole] foods? All I can say is…

TGIW [thank goodness it’s Wednesday]. What a crazy week! Although there’s still 3 working days until the weekend, I can’t help but have Friday on the brain.

I’m looking forward to:

  • increasing my long run from 10km to 12km
  • sleeping in on Sunday
  • reviewing my notes from the GMO class I attended last night
  • napping outside on the deck [in the shade]
  • heading to the Farmer’s Market

I try to practice being thankful for each and every day instead of wishing away my work week as I have in the past. Looking forward to weekend activities andbeing thankful for the crazy, hectic work days gives me the best of both worlds.

[and enjoying tasty breakfast bakes doesn’t hurt either!]

Are you having a crazy week?

What’s your favorite thing to do on the weekend?

Struggling to lose weight


  1. I would try to make it w/out the Saturated Fat–maybe w/out coconut.

    • Hi Tina – it probably comes from the egg. The nutrition guidelines are for information purposes and may not be 100% accurate. I hope that helps!

    • Thanks Marla! Did you get my message about the ski pass? I left it on one of your posts awhile back. Hope the trip planning is going well :)

  2. All I can say is – I’M THRILLED I FOUND YOUR WEBSITE! I’m crazy about baking with my whey,chia seeds and other healthy items! I can’t wait to try your Quinoa Flake bakes!! Have you tried any of these with the regular Quinoa?

    • Hi Laura, I’m happy you found me! I’ve seen a couple of people make it with precooked quinoa, but I haven’t tried it myself. I know it’s doable though!

  3. Hot damn this sounds yummy! I know you’ve probably answered this question somewhere before, but what exactly are quinoa flakes? I’m intrigued but I wouldn’t know where to go to purchase them.
    P.S. I absolutely heart your blog. All the recipes and pictures make me want to lick my computer screen (I don’t though… not sure who else might have licked it before me)

    • Hi Erika, your comment made me laugh. Don’t lick that computer screen! Quinoa flakes are the seeds of quinoa, shaved to a flake. They’re very similar to quick oats, but are a bit lighter. You can find them at any health food store, or the natural foods bulk bins at your local grocery store. Good luck :)

  4. I just discovered your blog last week and I LOOOOOVE it!! We had two quinoa flake bakes last week and are mixing and matching the ingredients for different flavors. My husband and I have been looking for a new breakfast recipe that is super healthy and delicious, and thanks to you, we have found it!

    • I’m glad you like the quinoa bakes! They’re pretty popular at our house too :)