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PROTEIN-PACKED EGG & SPINACH BREAKFAST BOWL
18

PROTEIN-PACKED EGG & SPINACH BREAKFAST BOWL

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

PROTEIN-PACKED EGG & SPINACH BREAKFAST BOWL

The protein-packed egg & spinach breakfast bowl is a wholesome, balanced meal that delivers sustained energy and essential nutrients to start the day. The combination of fluffy quinoa, rich boiled egg and tender sautéed spinach provides high-quality protein, fibre and vitamins. The avocado dressing adds a creamy, refreshing touch, bringing all the ingredients together with its smooth, mildly tangy flavour. This dish is perfect for breakfast or brunch, offering a well-rounded mix of macronutrients. Packed with protein and healthy fats, it keeps you full and energised throughout the morning. The quinoa and spinach supply key minerals, while the egg contributes additional protein and essential amino acids. Whether you’re looking for a meal-prep-friendly breakfast or a nutritious post-workout meal, this bowl is an excellent choice. It’s simple, delicious, and packed with everything your body needs to power through the day.

RECIPE CATEGORY

Breakfast, Brunch

SERVING SIZE

1 serving

CUISINE

American, Mediterranean

PREPARATION/TECHNIQUES

Boil, Sauté, No-Cook

OCCASION/HOLIDAY

Healthy Eating, Meal Prep, Brunch, Post-Workout Meal, Quick Breakfast

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Gluten-Free, Quick & Easy

DISH TYPE

Grain Bowl

INGREDIENTS

Here is the list of ingredients we need to prepare the Protein-Packed Egg & Spinach Breakfast Bowl: 

  • 50g cooked quinoa
  • 1 boiled egg, sliced
  • 10g sautéed spinach
  • 1 tbsp avocado dressing
  • ½ tsp black pepper (optional, for seasoning)
  • ¼ tsp sea salt (optional, to enhance flavour)
  • 1 tbsp crumbled feta cheese (optional, for a creamy tang)

FULL NUTRITIONAL INFORMATION

  • Calories: 330 kcal
  • Protein: 24g
  • Carbohydrates: 30g
  • Fibre: 6g
  • Fat: 12g
  • Saturated Fat: 2.5g
  • Sodium: 280mg
  • Sugar: 2g

PREPARATION

The preparation steps for the Protein-Packed Egg & Spinach Breakfast Bowl are as follows: 

  • Prepare The Quinoa: Cook quinoa according to package instructions. Fluff with a fork and let it cool slightly.
  • Boil The Egg: Place the egg in a saucepan, cover it with water, and bring it to a boil. Simmer for 8-10 minutes, then transfer to an ice bath before peeling and slicing.
  • Sauté The Spinach: Heat a non-stick pan over medium heat. Add a splash of olive oil and sauté spinach for 1-2 minutes until wilted. Season with a pinch of salt and black pepper.
  • Assemble The Bowl: Place cooked quinoa at the base of a serving bowl. Add the boiled egg slices and sautéed spinach on top.
  • Drizzle With Avocado Dressing: Spoon the avocado dressing over the ingredients for a creamy finish.
  • Garnish And Serve: Sprinkle with crumbled feta or extra black pepper for added flavour. Serve immediately and enjoy.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS FOR PROTEIN-PACKED EGG & SPINACH BREAKFAST BOWL

  • Perfectly Cooked Quinoa: Rinse quinoa before cooking to remove bitterness and achieve a fluffy texture.
  • Creamier Avocado Dressing: Blend avocado with a squeeze of lemon juice and a dash of Greek yoghurt for a richer consistency.
  • Extra Crunch: Add toasted pumpkin seeds or chopped almonds for a nutty bite.
  • Balanced Seasoning: Sprinkle a pinch of smoked paprika for a subtle, warm depth of flavour.
  • Meal-Prep Friendly: Store components separately and assemble just before eating to maintain freshness.

VARIATIONS

  • High-Protein Option: Add a second boiled egg or a handful of chickpeas.
  • Low-Carb Version: Replace quinoa with cauliflower rice or sautéed mushrooms.
  • Spicy Twist: Drizzle with a dash of sriracha or sprinkle with red pepper flakes.
  • Nutty Flavour: Toss in slivered almonds or a drizzle of tahini for extra creaminess.
  • Extra Greens: Mix in kale, arugula, or baby spinach for additional vitamins.
  • Dairy-Free Alternative: Omit feta or use nutritional yeast for a cheesy flavour without dairy.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days. Keep dressing separate until ready to serve.
  • Freezing: Freeze cooked quinoa separately for up to 1 month. Eggs and dressing are best stored fresh.
  • Reheating: Warm quinoa and spinach in the microwave for 1-2 minutes before serving.
  • Meal Prep Tip: Pre-portion ingredients into containers for quick, easy meals throughout the week.

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