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5 minute Mango Tropics Quinoa Flake Bake

Posted Jun 15 2011 4:23pm

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


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

5 minute Mango Tropics Quinoa Flake Bake

Vegan (option), Gluten free, Dairy free, Sugar free, Yeast free, Corn freeYeild: 1 breakfast bake

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


  • 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 tbsp dried papaya, chopped
  • 1 tbsp shredded unsweetened coconut
  • 1 tbsp chia seeds
  • 1/8 tsp almond extract
Optional toppings: coconut butter, sliced banana, cashews, coconut, raspberries


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.

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!

Oven option: Place in a preheated oven at 350F and bake for 25-30 minutes, or until toothpick inserted comes out clean. note: to make vegan, omit egg and add 1/4 cup of extra mango puree.

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 and being 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?

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