5 minute Mango Tropics Quinoa Flake Bake

A light and summery quinoa flake breakfast bake filled with the taste of the tropics.

Eating Style: Dairy-free, Gluten-free, Grain-free, Nut-free, Refined Sugar-free, Soy-free, Sugar-free, Vegetarian

Prep Time:

Serves: 1


  • 1/2 cup quinoa flakes
  • 1/4 cup mango puree [about 1/2 of a fresh mango]
  • 1 egg – see note
  • 1/4 banana, diced
  • 2 tablespoon dried papaya, chopped
  • 1 tablespoon shredded unsweetened coconut
  • 1 tablespoon chia seeds
  • 1/8 teaspoon almond extract


  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 3 1/2 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.

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to make vegan, omit egg and add 1/4 cup of extra mango puree.

Nutrition Information Per Serving

  • Calories: 439
  • Calories from Fat: 114
  • Total Fat: 12.7
  • Saturated Fat: 3 g
  • Cholesterol: 164> mg
  • Sodium: 68 mg
  • Carbs: 66.4 g
  • Dietary Fiber: 12.1 g
  • Net Carbs: 54.3 g
  • Sugars: 23.4 g
  • Protein: 16.1 g