Southwestern Quinoa and Egg Breakfast Bowl

SOUTHWESTERN QUINOA AND EGG BREAKFAST BOWL
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Southwestern Quinoa and Egg Breakfast Bowl

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.

Nutrition Facts

Southwestern Quinoa and Egg Breakfast Bowl

CaloriesCalories

244 Per Serving

ProteinProtein

11.7g Per Serving

FiberFiber

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 raw quinoa
  • 1/2 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 cilantro (optional)
  • 4 eggs
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • hot sauce (optional)

Directions

Tip: Click on step to mark as complete.

  1. Cook quinoa according to the package directions. Remove from heat and let sit.
  2. Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro.
  3. Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl.
  4. 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.

 

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.

Nutrition Facts

Southwestern Quinoa and Egg Breakfast Bowl

CaloriesCalories

244 Per Serving

ProteinProtein

11.7g Per Serving

FiberFiber

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 raw quinoa
  • 1/2 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 cilantro (optional)
  • 4 eggs
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • hot sauce (optional)

Directions

Tip: Click on step to mark as complete.

  1. Cook quinoa according to the package directions. Remove from heat and let sit.
  2. Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro.
  3. Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl.
  4. 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.

 

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