Quinoa Breakfast Bowl

Quinoa Breakfast Bowl

A protein-rich morning bowl of fluffy quinoa, garlicky sautéed spinach, bright cherry tomatoes, and perfectly cooked eggs — finished with basil pesto and crunchy sunflower seeds. Nutrient-dense, satisfying, and ready in 30 minutes.

Prep: 10 min Cook: 20 min Total: 30 min Servings: 1 (1 bowl)

Allergens: eggs, dairy (pesto), tree nuts (pesto)

Print Copy Ingredients

Ingredients

Adjusting for 1 servings

− 1 + Reset

• ½ cup cooked quinoa
• 1 cup fresh spinach
• 2 large eggs
• 1 clove garlic, minced
• ½ ripe avocado, sliced
• ½ cup cherry tomatoes, halved
• 2 tbsp basil pesto (store-bought or homemade)
• 1 tbsp extra-virgin olive oil
• 2 tbsp raw sunflower seeds

Nutrient Highlights

What this recipe delivers, and why it matters.

• 🧠

  Choline

  A cornerstone nutrient for preconception, pregnancy, brain development, and liver health.

  from eggs, quinoa & avocado

• 🌿

  Folate

  Supports DNA synthesis, healthy cell division, and is essential during preconception and pregnancy.

  from spinach, quinoa, eggs, avocado & cherry tomatoes

• 💊

  Magnesium

  Supports sleep, PMS relief, blood sugar balance, and stress resilience.

  from quinoa, sunflower seeds, avocado & spinach

Nutrition Facts

Serving size: 1 bowl (470 g)
Servings per recipe: 1

• Calories739
• Protein24.5 g
• Total Carbohydrates40.7 g
• Dietary Fiber5 g
• Total Sugars7 g
• Added Sugars0 g
• Total Fat55.5 g
• Saturated Fat9.4 g
• Sodium809 mg

* Values are estimates based on recipe ingredients; actual nutrition will vary with produce size, brand, and preparation.

Directions

1. Cook the quinoa according to package directions. Set aside to cool slightly while you prepare the other ingredients.
2. Cook the eggs using your preferred method: poach in gently simmering water for 3–4 minutes for runny yolks, or hard-boil for 7–8 minutes in boiling water.
3. In a small skillet over medium heat, warm the olive oil. Add the minced garlic and sauté for about 30 seconds until fragrant. Add the spinach and cook, tossing occasionally, for 2–3 minutes until just wilted.
4. Halve the cherry tomatoes and slice the avocado.
5. In a large bowl, combine the cooked quinoa, wilted spinach, and cherry tomatoes. Add the pesto and toss gently to coat everything evenly.
6. Transfer to a serving bowl. Top with sliced avocado, the prepared eggs, and a sprinkle of sunflower seeds. Serve warm.

Chef's Notes

• Egg method: Poached eggs make this bowl feel restaurant-quality — the runny yolk breaks over the quinoa and acts as an extra sauce. For a faster option, a fried egg over easy works beautifully too. Hard-boiled if you're meal prepping ahead.
• Meal prep tip: Cook a big batch of quinoa at the start of the week (it keeps in the fridge for 5 days). Assembly then takes under 10 minutes — just sauté the spinach, cook your egg, and assemble. Great for busy mornings.
• Pesto matters: A good-quality pesto makes this dish. If using store-bought, look for one made with olive oil (not canola) and real Parmesan. Costco's Kirkland brand and Rana are reliable. Or make a quick batch and freeze in ice cube trays for easy portioning.

All nutrition information and nutrient highlights are provided for educational and informational purposes only, and are not intended as medical or nutritional advice. For personalized guidance, please consult a qualified healthcare provider.