Chocolate Quinoa Crisp Clusters

Overview

A delicious cereal-to-snack hybrid that delivers satisfying crunch and steady energy. Made with whole quinoa grains, ground flaxseed, and a touch of coconut oil, these clusters offer a low glycemic profile perfect for sustained focus and energy. Enjoy them as a breakfast cereal with milk, or grab a handful for a wholesome snack anytime.

Ingredients

Core

• 2 cups cooked quinoa, cooled & surface-dried
• 2 tbsp homemade oat flour (finely blended rolled oats)
• 1 tbsp ground flaxseed
• 2–3 tbsp unsweetened cocoa or cacao powder
• ¼ tsp fine sea salt

Wet binder

• 1–2 tbsp refined coconut oil, melted (35–45 °C)
• 2–2.5 tbsp maple syrup or date syrup
• 1 tsp vanilla extract

Optional texture boosters

• 2–3 tbsp puffed quinoa, for surface coating
• ½ tsp cinnamon
• 1–2 tbsp hemp hearts (protein upgrade)

Method

1. Cook & cool the quinoa: Rinse quinoa thoroughly. Cook using 2:1 water : quinoa ratio until tender. Drain well. Spread quinoa onto a tray and let it air-dry 10–20 minutes. This reduces surface moisture and preserves the grain's outer wall, which is key for cluster crunch.

2. Mix the dry ingredients: In a large bowl, combine quinoa (whole, not blended), oat flour, ground flax, cocoa/cacao, and salt. Fold gently until distributed. Avoid mashing — intact grains provide microstructure and aeration.

3. Add the wet binder: Melt coconut oil (35–45 °C — not smoking). Stir maple/date syrup + vanilla into the oil. Pour into the bowl and fold until coated. The coconut oil coats the surface of the clusters and crystallises as it cools, forming a thin lipid shell that reduces moisture absorption and helps maintain the cereal-style crunch.

4. Form clusters: Scoop ½ tbsp (6–8 g) portions. Lightly compress into loose clusters — not spheres. Place on a parchment-lined tray with 2 cm spacing. Small clusters offer a higher surface-to-volume ratio, leading to stronger cereal-type crunch.

5. Bake low + slow: 165 °C (325 °F) — 45–55 min. Rotate tray halfway. They should smell like chocolate cereal, not brownies. The aim is dehydration, not caramelisation.

6. Cool fully: Rest 20–30 minutes. As the clusters cool, the lipid shell sets and the internal structure stabilises.

7. Puffed quinoa finish (optional): Place puffed quinoa in a bowl. Roll or pat the cooled clusters over the surface. This preserves the identity of puffed grains and prevents them from softening during baking.

Extra Guidance

⚠️ Do not blend cooked quinoa: Blending destroys grain walls resulting in a fudge texture. You lose aeration and crunch.

Storage: Airtight container: 7–10 days room temp. Refrigerated: max crunch retention.

Serving: Dry as a snack, as cereal with milk / oat milk / coconut milk, or mixed into granola or yogurt bowls.

Nutrition

~180–220 kcal per 30g serving · 6–8g protein · high fiber · low glycemic · moderate polyphenols

Brain Health Notes

• Quinoa provides complete plant protein with all essential amino acids, supporting neurotransmitter synthesis and steady energy release.
• Flax seeds contribute ALA omega-3, soluble fiber (mucilage), and lignans, supporting gut microbiome health and SCFA production.
• Cocoa/cacao provides polyphenols (flavanols) that support cognitive function and reduce oxidative stress.
• Coconut oil's medium-chain triglycerides provide alternative energy substrate, while its crystallisation creates a protective lipid shell that preserves texture.
• The intact grain microstructure provides mechanical fracture points and aeration, creating the characteristic crunch without relying on added fats.
• Low glycemic profile from whole grains and minimal added sugars supports stable blood glucose and reduced insulin spikes.

Foods

6 foods in this recipe

Cinnamon

Glycemic control, insulin sensitivity, and cognitive support

Substances: Cinnamaldehyde

Cocoa

Cocoa flavanols for cognitive support; see dark chocolate for heavy metal considerations

Substances: Iron, Magnesium

Coconut Oil

MCTs for rapid brain energy and ketone production

Substances: Capric Triglyceride (Tridecanoin), Caproic Triglyceride (Tricaproin), Caprylic Triglyceride (Trioctanoin), MCT (Medium-Chain Triglycerides)

Flax Seeds

ALA omega-3 and soluble fiber source

Substances: ALA (Alpha-Linolenic Acid), Histidine, Isoleucine, Leucine, Linoleic Acid (LA, n-6), Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Valine

Oats

Beta-glucans, tryptophan, and B vitamins for gut and neurotransmitter support

Substances: Histidine, Iron, Isoleucine, Leucine, Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Phosphatidylethanolamine (PE), Short-Chain Fatty Acids (SCFAs), Threonine, Tryptophan, Valine, Vitamin B1 (Thiamine), Vitamin B6 (Pyridoxine → PLP), Zinc

Quinoa

Pseudograin with complete protein, magnesium, and GABA potential in sourdough

Substances: Choline, Histidine, Iron, Isoleucine, Leucine, Lysine, Magnesium, Manganese, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Zinc

Biological Target Matrix

Gut Microbiome

Substance	Foods	Mechanism of Action
Short-Chain Fatty Acids (SCFAs)	Oats	Byproducts of fibre fermentation; support intestinal barrier integrity; regulate immune responses; promote synthesis of key neurotransmitters such as dopamine and serotonin

Insulin Response

Substance	Foods	Mechanism of Action
Cinnamaldehyde	Cinnamon	Supports glycemic control and improves insulin sensitivity; contributes to cinnamon's glucose regulation effects
Magnesium	Quinoa, Oats, Flax Seeds, Cocoa	Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism
Short-Chain Fatty Acids (SCFAs)	Oats	Propionate and butyrate improve insulin sensitivity and glucose metabolism; SCFAs produced from fiber fermentation help stabilize blood glucose and reduce insulin resistance
Vitamin B1 (Thiamine)	Quinoa, Oats	Supports glucose metabolism and insulin sensitivity through mitochondrial function

Neurochemical Balance

Substance	Foods	Mechanism of Action
Capric Triglyceride (Tridecanoin)	Coconut Oil	Ketones produced from capric triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Caproic Triglyceride (Tricaproin)	Coconut Oil	Ketones produced from caproic triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Caprylic Triglyceride (Trioctanoin)	Coconut Oil	Ketones produced from caprylic triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Choline	Quinoa	Essential precursor for acetylcholine synthesis, supporting memory, learning, and neuroplasticity; supports membrane phospholipid biosynthesis (PC) which is critical for membrane fluidity and neurotransmitter receptor function; phospholipid methylation (PLM) alters membrane structure, facilitating faster neuronal recovery and influencing ion channel behavior in gamma oscillations linked to attention and cognition
Iron	Quinoa, Oats, Cocoa	Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
Magnesium	Quinoa, Oats, Flax Seeds, Cocoa	Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin
MCT (Medium-Chain Triglycerides)	Coconut Oil	Ketones produced from MCTs provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Phenylalanine	Quinoa, Oats, Flax Seeds	Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier
Short-Chain Fatty Acids (SCFAs)	Oats	Propionate stimulates secretion of norepinephrine and may influence dopamine regulation; SCFAs promote synthesis of dopamine and serotonin
Tryptophan	Quinoa, Oats, Flax Seeds	Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway
Vitamin B6 (Pyridoxine → PLP)	Quinoa, Oats	Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support
Vitamin B9 (Folate; 5-MTHF)	Quinoa	Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Zinc	Quinoa, Oats	Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation

Oxidative Stress

Substance	Foods	Mechanism of Action
ALA (Alpha-Linolenic Acid)	Flax Seeds	Essential omega-3 fatty acid; contributes to antioxidant and membrane support
Linoleic Acid (LA, n-6)	Flax Seeds	Essential fatty acid; balance with omega-3s is emphasized for optimal inflammatory tone
Manganese	Quinoa, Oats, Flax Seeds	Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix
Short-Chain Fatty Acids (SCFAs)	Oats	Support antioxidant activity; butyrate enhances mitochondrial function during oxidative stress
Zinc	Quinoa, Oats	Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper