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Preheat the oven to 375 and spray a 2 qt. baking dish with cooking oil.
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Make the sauce:
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Heat a large skillet over medium heat, and add the oil. Stir in the onion and cook, stirring frequently, until tender, 5-7 minutes. Add the garlic and cook until fragrant, 30-60 seconds. Add the balsamic vinegar, scraping anything off the bottom of the pan, and cook until it’s almost fully absorbed.
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Add the tomato sauce, red pepper flakes, basil, ,oregano, and salt and pepper to taste. Bring to a low boil, and then simmer while you prepare the rest of the meal.
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In a large bowl, combine the quinoa and chicken with the sauce and mix thoroughly.
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Place the mixture in the baking dish, and sprinkle with the mozzarella cheese and the Parmesan. Add the breadcrumbs, if using.
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Cover with foil and bake for about 15 minutes. Remove foil and continue to bake until cheese is lightly browned and bubbly, about 10 more minutes.
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Sprinkle with parsley (and additional Parmesan) before serving, if desired.