Description

A nutritious, make-ahead breakfast featuring a balanced combination of eggs, veggies, and protein, all in one convenient bowl. Perfect for busy mornings, these bowls can be customized with your favorite ingredients and stored for an easy, healthy start to your day.

Ingredients

Scale

For the Base of the Breakfast Bowls:

You can customize the base of your breakfast bowls depending on your dietary needs and preferences. Here are some versatile options:

1. Whole Grains:

1 ½ cups cooked quinoa (or brown rice, oats, or farro): A fiber-rich base that provides slow-burning energy and a satisfying texture.
1 ½ cups cooked steel-cut oats: A warm, comforting base that adds fiber and will keep you full throughout the morning.

2. Eggs:

6 large eggs: Eggs are an excellent source of protein and healthy fats. You can scramble, fry, or boil them for variety in each bowl.
1 tablespoon olive oil: For cooking the eggs.

3. Greek Yogurt (Optional for creamy bowls):

2 cups plain Greek yogurt: Adds creaminess and a protein boost. You can also use dairy-free yogurt if you prefer a plant-based option.

4. Fresh Vegetables (for savory bowls):

1 cup cherry tomatoes: Adds sweetness and juiciness to your savory bowls.
1 avocado: Healthy fats that help keep you feeling full longer. A great topping for savory bowls.
½ cup spinach or kale: Leafy greens to add vitamins, minerals, and fiber.

5. Fresh Fruits (for sweet bowls):

1 cup mixed berries (blueberries, strawberries, raspberries): Full of antioxidants and vitamin C, these fruits are perfect for adding natural sweetness.
1 medium banana: Adds natural sweetness and potassium for energy.
1 tablespoon chia seeds or flaxseeds: These small seeds add fiber and omega-3 fatty acids.

6. Toppings and Garnishes:

Nuts: Almonds, walnuts, or pistachios add crunch and healthy fats.
Granola: For a crunchy topping in sweet bowls, choose a low-sugar, high-protein granola.
Honey or maple syrup: For a little extra sweetness, drizzle honey or maple syrup on top of your bowls.
Spices: Cinnamon, nutmeg, or ground ginger can add a cozy flavor to your sweet breakfast bowls.
Hemp hearts or sunflower seeds: For added crunch and protein.

Optional Add-Ins:

Protein powder: Add a scoop to your oats or yogurt for an extra protein boost.
Nut butter: Peanut butter, almond butter, or cashew butter can be drizzled on top for additional flavor and healthy fats.

Cook Mode Prevent your screen from going dark

Instructions

First Step: PREPARE YOUR BASES

Cook the Whole Grains: Begin by cooking your base. If you’re using quinoa, steel-cut oats, or farro, prepare them according to package instructions. For quinoa, this typically involves simmering it with water in a 2:1 ratio until tender, about 15-20 minutes. For oats, cook them in water or almond milk for a creamy consistency. Let the grains cool slightly before assembling your bowls.
Cook the Eggs: While the grains are cooking, prepare the eggs. Scramble, fry, or boil the eggs to your liking. If you’re scrambling the eggs, add a bit of olive oil to the pan for flavor and texture. For boiled eggs, simply hard-boil them, peel, and slice them into halves or quarters for easy portioning.
Prepare the Greek Yogurt (if using): If you’re making a creamy bowl, spoon the Greek yogurt into small containers or bowls. You can add a bit of honey, vanilla extract, or cinnamon to flavor the yogurt if desired.
Wash and Prepare the Vegetables/Fruits: For savory bowls, slice your cherry tomatoes, avocado, and greens. If using spinach or kale, you can sauté it lightly in a pan or leave it fresh for extra crunch. For sweet bowls, wash and chop your berries and banana, and measure out any other toppings you’ll be using.

Second Step: ASSEMBLE THE BOWLS

Layer Your Base: In your meal prep containers, start by adding a portion of the grain or oats to each container. For savory bowls, use quinoa, brown rice, or farro as the base. For sweet bowls, steel-cut oats or even Greek yogurt work well.
Add Your Protein: Place your cooked eggs (scrambled, fried, or boiled) on top of the grain base in each container. You can also add a scoop of protein powder to your oats or yogurt for an extra protein boost, especially if you need a more filling breakfast.
Add Vegetables/Fruits: For savory bowls, add your prepared veggies like tomatoes, spinach, kale, and avocado. For sweet bowls, add your sliced bananas, berries, and other fruits.
Top with Seeds, Nuts, and Extras: Sprinkle nuts, seeds (like chia, flaxseeds, or hemp hearts), or granola on top of your bowls for extra crunch. Add a drizzle of honey or maple syrup if you’re making a sweet bowl, or a sprinkle of salt and pepper for savory bowls.
Store: Cover your meal prep containers with lids and store them in the refrigerator. These breakfast bowls can last for up to 4-5 days in the fridge, making them the perfect grab-and-go option for a busy week.

Third Step: ENJOY YOUR HEALTHY MEAL PREP BREAKFAST BOWLS

Serve: When it’s time to eat, simply grab one of your prepped bowls from the fridge. If you want a warm breakfast, heat up the grain base and eggs in the microwave for 1-2 minutes, or enjoy them cold if preferred. Add any last-minute toppings like fresh herbs, yogurt, or a squeeze of lime if you’ve made a savory bowl.
Enjoy: Dig in and enjoy a wholesome, balanced meal that will keep you full and energized for the day ahead!

Prep Time: 30 minutes
Cook Time: 90 minutes

Nutrition

Calories: 350-450 kcal
Fat: 15-20g
Carbohydrates: 35-50g
Protein: 15-25g