Liven up the breakfast routine with this Southwestern quinoa bowl. Quinoa contains a hefty amount of protein, making this a great morning option. Add other items to turn this into your own creation—cucumber, radishes, black beans, and more. The eggs can also be cooked however you prefer—over-easy, poached, or even scrambled.
Southwestern Quinoa and Egg Breakfast Bowl
Calories244 Per Serving
Protein11.7g Per Serving
Fiber5.4g Per Serving
|Total Fat||10.2 g|
|Saturated Fat||2.3 g|
|Trans Fat||0 g|
|Polyunsaturated Fat||2.3 g|
|Monounsaturated Fat||4.7 g|
|Total Carbohydrate||28.8 g|
|Dietary Fiber||5.4 g|
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat
1/4 cup uncooked quinoa, rinsed and drained
1/2 medium avocado, pitted and diced
2 medium tomatoes, chopped (about 2 cups)
1 cup no-salt-added frozen corn, thawed
1/4 cup chopped green onions
1/2 cup chopped fresh cilantro (optional)
4 large eggs
1/8 teaspoon salt
1/4 teaspoon ground black pepper
Red hot-pepper sauce (optional)
Cook quinoa according to the package directions. Remove from heat and let sit.
Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro.
Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl.
Meanwhile, coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny-side-up egg into each bowl. Garnish with hot sauce and serve.
Cooking Tip: For a quicker breakfast to put together on a weekday morning, substitute hard-boiled eggs that have been made in advance.
Keep it Healthy: The sodium content of hot sauce varies across the board so make sure to check the ingredient label before buying.
Tip: Cooked quinoa stores well in the freezer. Make a big batch and freeze in Ziploc® bags. Add a few teaspoons of water and warm in the microwave. Or, let the frozen quinoa defrost in the refrigerator for a day and stir into a cold salad.