Southwestern Quinoa and Egg Breakfast Bowl

Name: Southwestern Quinoa and Egg Breakfast Bowl
Yield: 4

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.

Ingredients

Servings 4

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)

Directions

Tip: Click on step to mark as complete.

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.

Southwestern Quinoa and Egg Breakfast Bowl

Calories

244 Per Serving

Protein Protein

11.7g Per Serving

Fiber Fiber

5.4g Per Serving

Nutrition Facts

Calories		244
Total Fat		10.2 g
	Saturated Fat	2.3 g
	Trans Fat	0 g
	Polyunsaturated Fat	2.3 g
	Monounsaturated Fat	4.7 g
Cholesterol		186 mg
Sodium		154 mg
Total Carbohydrate		28.8 g
	Dietary Fiber	5.4 g
	Sugars	4.8 g
Protein		11.7 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat

Southwestern Quinoa and Egg Breakfast Bowl

Calories

244 Per Serving

Protein Protein

11.7g Per Serving

Fiber Fiber

5.4g Per Serving

Calories		244
Total Fat		10.2 g
	Saturated Fat	2.3 g
	Trans Fat	0 g
	Polyunsaturated Fat	2.3 g
	Monounsaturated Fat	4.7 g
Cholesterol		186 mg
Sodium		154 mg
Total Carbohydrate		28.8 g
	Dietary Fiber	5.4 g
	Sugars	4.8 g
Protein		11.7 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat

Ingredients

Servings 4

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)

Directions

Tip: Click on step to mark as complete.

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.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no next, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.

Southwestern Quinoa and Egg Breakfast Bowl

Print Recipe