Protein-packed breakfast bowl
Start your day with a delicious protein-packed breakfast bowl featuring nutrient-rich spinach, fluffy quinoa, a perfectly boiled egg, creamy avocado, fresh lemon juice, heart-healthy olive oil, and crunchy almonds. Fuel your morning with this balanced and energizing meal!
- 15 Apr 2024
- Cook time 5 min
- Prep time 5 min
- 1 Servings
- 7 Ingredients
Start your day right with this Protein-packed breakfast bowl! Filled with nutritious ingredients like spinach, quinoa, and egg, it offers a balanced combination of proteins, healthy fats, and essential vitamins to keep you energized throughout the morning.
Ingredients:
Instructions:
1. Rinse 1/3 cup quinoa under cold water to remove any bitterness.
2. In a small pot, bring 2/3 cup of water to a boil.
3. Add the rinsed quinoa to the boiling water.
4. Reduce the heat to low, cover the pot, and let it simmer for about 15 minutes or until all the water is absorbed.
5. Remove the pot from heat and let the quinoa sit for 5 minutes, then fluff with a fork.
1. Heat 1 tsp of olive oil in a pan over medium heat.
2. Add the 2 cups of spinach to the pan.
3. Sauté the spinach for about 2-3 minutes, or until wilted.
4. Season with a pinch of salt and pepper, if desired.
5. Remove the spinach from the pan and set it aside.
1. In the same pan, cook the egg to your preference (e.g., sunny-side up, scrambled, poached).
2. Once the egg is cooked, remove it from the pan and set it aside.
1. In a serving bowl, start with a base of cooked quinoa.
2. Layer the sautéed spinach on top of the quinoa.
3. Place the cooked egg over the spinach.
4. Slice the 1/4 avocado and arrange it next to the egg.
5. Drizzle the bowl with 1 tsp of lemon juice.
6. Sprinkle 1 tsp of almonds over the top for added crunch.
- Serve the protein-packed breakfast bowl immediately.
- Enjoy the mix of textures and flavors as a nourishing start to your day!
Tips:
- To save time, cook the quinoa in advance and store it in the fridge.
- Make sure to rinse the quinoa thoroughly before cooking to remove any bitterness.
- Poach or soft boil the egg to maintain its nutrient content and achieve a creamy texture.
- Use a ripe avocado for the best flavor and texture.
- Feel free to add other toppings like cherry tomatoes, feta cheese, or hot sauce for extra flavor.
This Protein-packed breakfast bowl is a simple yet delicious way to fuel your body with essential nutrients. With a little preparation and the right ingredients, you can enjoy a wholesome breakfast that will keep you satisfied and ready to take on the day.
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 290kcal | 12% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 7g | 19% |
| Sugar 1.69g | 2% |
| Fat | |
| Fat 22g | 25% |
| Saturated 3.70g | 12% |
| Cholesterol 210mg | - |
| Vitamins | |
| Vitamin A 280ug | 31% |
| Choline 210mg | 38% |
| Vitamin B1 0.21mg | 18% |
| Vitamin B2 0.53mg | 41% |
| Vitamin B3 1.67mg | 10% |
| Vitamin B6 0.39mg | 23% |
| Vitamin B9 180ug | 45% |
| Vitamin B12 0.51ug | 21% |
| Vitamin C 24mg | 28% |
| Vitamin E 4.55mg | 30% |
| Vitamin K 300ug | 250% |
| Minerals | |
| Calcium, Ca 100mg | 7% |
| Copper, Cu 0.34mg | 0% |
| Iron, Fe 3.06mg | 28% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 280mg | 23% |
| Potassium, K 760mg | 22% |
| Selenium, Se 18ug | 33% |
| Sodium, Na 140mg | 9% |
| Zinc, Zn 2.18mg | 20% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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