Finding healthy, protein-rich, delicious meals can be a challenge—especially when your schedule is already packed. When you’re trying to prioritize wholesome, plant-based options (even if it’s just for meatless Mondays), it can be even more difficult. Fortunately, simple, make-ahead recipes like this tasty baked quinoa and black bean casserole can come to the rescue. 

Prepping meals in advance not only saves time for hectic evenings. They also help you stick to your health and fitness goals. Better yet, there’s no need to sacrifice flavor or variety! 

This Baked Quinoa Black Bean Casserole is perfect for even the busiest weeknights—whether you’re cooking for your family or meal-prepping for the week ahead. It’s quick to assemble—just 10 minutes—and requires minimal cleanup, which is why it’s a favorite for our household for meatless Mondays or nights when we just want a simple yet supremely satisfying dinner. 

Packed with plant-based protein, fiber, and fresh flavors, it’s a nutrient powerhouse we think you’ll love digging into. Let’s explore why this dish is so good for the body and then move on to the recipe. 

Nutrient-Packed Baked Quinoa Black Bean Casserole

The simple, wholesome ingredients are what make this recipe so tasty and nutritious. These include: 

• Quinoa: A gluten-free pseudo-grain (seed) that’s rich in protein, fiber, and essential amino acids. Quinoa provides long-lasting energy and supports muscle recovery and an active lifestyle.
• Black Beans: Beans of any kind are a good source of plant-based protein, fiber, and antioxidants to keep you full and support healthy digestion. While we think the flavor of black beans suits this recipe well, you could use any bean and still enjoy big benefits. 
• Zucchini: Low in calories while high in nutrients like vitamin C and potassium, zucchini adds a tender crunch. 
• Diced Green Chilis: A flavorful way to add a touch of spice and another healthy dose of vitamin C. 
• Diced Tomatoes: A great source of the antioxidant powerhouse lycopene, tomatoes bring a rich, tangy flavor to the dish. 
• Spices: From the smokey flavor of cumin to warming chili powder, the spices in this casserole don’t just boost flavor. They help support healthy inflammation and metabolism.

Baked Quinoa Black Bean Casserole Recipe

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Course: dinner

Keyword: baked quinoa black bean casserole

Servings: 6

Calories: 333.5kcal

Ingredients

• 1 cup quinoa uncooked
• 2 tsp extra virgin olive oil
• 2 cups vegetable stock
• 2 Tbsps extra virgin olive oil
• 1 medium onion diced
• 1/2 red pepper chopped
• 2 cloves garlic
• 1 small to medium zucchini cubed
• 15- ounce can black beans drained and rinsed
• 4- ounce can of green chilis
• 28- ounce can diced tomatoes
• 1/2 tsp cumin
• 1 tsp Mexican oregano
• 1/2 Tbsp chili powder or to taste
• Juice from half lime
• Salt to taste
• 1 cup pepper jack cheese

Instructions

• Rinse quinoa in cool water in a fine mesh strainer. Drain.
• In a medium saucepan set over medium-high heat, heat two teaspoons of the olive oil. Add the quinoa to the oil and cook for about two to five minutes, stirring regularly, until the quinoa dries out and pops a bit.
• Add the vegetable stock and stir. Then, bring it to a boil. Turn the heat down to low, cover the saucepan, and cook the quinoa until all the water is absorbed (about 15 minutes).
• Preheat the oven to 375-degrees F. And spray a 9 x 13 baking dish with cooking spray. Set aside.
• While the quinoa is cooking, in a large skillet, add the remaining tablespoon of olive oil to a pan over medium heat. Add the diced onions and peppers and cook until soft (about 6 minutes), stirring occasionally.
• Remove the quinoa from the heat and let it stand, covered, for five minutes.
• Add garlic and zucchini and cook for three to eight more minutes or until zucchini is soft and just beginning to brown.
• Fluff the quinoa with a fork and transfer it to a large bowl. Add the onion and peppers, black beans, green chilis, tomatoes, lime juice, and spices. Mix completely before spooning into the prepared baking dish and spreading evenly across the bottom.
• You can either bake and serve this casserole immediately or cover it and place it in the fridge for up to three days before cooking.
• Bake in the oven for 30 minutes. Sprinkle the top with the layer of cheese and bake for another 10 minutes.
• Let the casserole cool slightly before serving. Serve warm and enjoy!

Nutrition

Fiber: 10g | Calories: 333.5kcal | Fat: 12g | Protein: 15g | Carbohydrates: 43.5g

Tried this recipe?Let us know how it was!

Why We Love this Baked Quinoa Black Bean Casserole Recipe

This casserole is a true crowd-pleaser. It’s filling, flavorful, and perfect for meal prep. Just toss it together ahead of time and pop it in the oven when you’re ready. Or, bake it over the weekend and enjoy the leftovers throughout the week. 

The combination of protein and fiber-packed black beans and quinoa will help ensure you stay full and energized, while the zucchini, tomatoes, and spices provide fresh, complex flavors (and a little bit of a kick). It’s also easy to personalize. Toss in some corn, change out the beans, or adjust the heat to give your tastebuds the flavor they love. You can also top it with fresh salsa, hot sauce, or sliced avocado for some healthy fats.

Remember, healthy eating doesn’t have to be complicated or time-consuming. A few simple ingredients plus a little bit of prep delivers flavor, nutrition, and convenience to fuel your fitness goals. Enjoy!