Starting your morning with a massive protein boost doesn’t have to mean standing over a stove for an hour. This Savory Egg & Quinoa Breakfast Bowl is the perfect “set it and forget it” meal prep solution that keeps you full until lunch.
Whether you are a busy professional needing brain power, a parent looking for a quick win, or an athlete hitting the gym, this recipe is designed to be versatile, nutrient-dense, and incredibly satisfying. We focus on simple, whole-food ingredients that deliver maximum flavor with minimal cleanup.
Tested & Approved
This recipe has been tested in our kitchen and approved by the Gemini Food Lab Team for flavor, speed, and nutritional balance.
Quick Recipe Overview
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 1 serving
- Difficulty: Easy
Ingredients
- 2 Large Eggs: (Poached, boiled, or scrambled—your choice!)
- 1/2 cup Cooked Quinoa: (Or brown rice for a complex carb base)
- 1/2 Avocado: Sliced for healthy fats.
- 1/4 cup Black Beans: Rinsed and drained.
- 1 cup Fresh Spinach: Lightly sautéed or raw.
- 2 tbsp Feta Cheese: Or a sprinkle of nutritional yeast for a dairy-free option.
- 1 tsp Olive Oil: For cooking the eggs/greens.
- Salt & Red Pepper Flakes: To taste.
- Optional: A dollop of Greek yogurt or salsa for extra zing.
Instructions
- Prepare the Base: Place the warm, cooked quinoa in the bottom of a medium-sized bowl.
- Sauté the Greens: In a small skillet over medium heat, add a drop of olive oil and wilt the spinach for 60 seconds. Place it on one side of the bowl.
- Cook Your Eggs: Using the same skillet, fry or scramble your eggs to your preferred doneness. For a “saucy” bowl, a jammy soft-boiled egg works wonders.
- Assemble: Add the black beans and sliced avocado next to the spinach.
- The Topping: Place the eggs on top of the quinoa. Sprinkle with feta cheese, salt, and red pepper flakes.
- Serve: Enjoy immediately while warm!
Tips, Variations & Storage
- Vegetarian/Vegan Swap: Replace eggs with 1/2 cup of crumbled firm tofu sautéed with turmeric and nutritional yeast.
- Gluten-Free: This recipe is naturally gluten-free if using quinoa or certified gluten-free grains.
- Make-Ahead Advice: Prep the quinoa and black beans in bulk on Sunday. On busy mornings, all you have to do is cook the egg and assemble.
- Storage: Store the base (quinoa and beans) in an airtight container in the fridge for up to 4 days. Always add the avocado and eggs fresh for the best texture.
- Serving Idea: Drizzle with sriracha or a lime-tahini dressing for an extra kick.
FAQ
Can I use white rice instead of quinoa? Absolutely! While quinoa has slightly more protein, white or brown rice works perfectly as a base.
How do I keep the avocado from browning? If prepping ahead, wait to slice the avocado until right before serving. If you must slice it early, squeeze a little lemon or lime juice over it.
Is this bowl good for weight loss? Yes! High-protein breakfasts are proven to reduce cravings later in the day by stabilizing blood sugar.
Nutrition Facts
- Calories per serving: 410
- Protein: 24 g
- Carbs: 32 g
- Fat: 21 g
Conclusion
This Protein-Packed Breakfast Bowl is the ultimate way to fuel your body without the mid-morning sugar crash. It is simple, customizable, and perfect for anyone looking to upgrade their morning routine. Give it a try and let us know how you customized your bowl!
