Savory Protein Breakfast Buddha Bowl
Okay so here me out, savory breakfast bowls are a trend here to stay! If you haven’t hopped on this savory breakfast bowl trend I highly recommend trying it!
I know so many people who would never eat a savory breakfast, they grew up eating the sugary cereals, french toast, pancakes and waffles but never had the childhood experience of eating a savory breakfast which is such a shame.
Savory Breakfast Benefits:
There are so many benefits to a savory breakfast, it’s a great way to eat more vegetables, beans, whole grains, plain yogurt (good for probiotics), and to cut back on added sugar. Most breakfasts can contain up to 20-30g of sugar for just one meal… This can easily add up in calories and exceed the added sugar recommendations for the day which is around 12 tsp of added sugar.
Adding a savory breakfast 1-2 times a week can cut down on added sugar and boost your intake of fresh veggies, vitamins, and minerals while also boosting your plate full of colors.
Ingredient Highlights:
Quinoa:
Quinoa is much higher in fiber than most grains providing 3-4g per serving and serving as a complex carb to keep you fueled and satisfied for much longer than simple refined grains.
For all the celiacs out there you’ ll love this! Quinoa is naturally gluten-free. Using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of your diet when you’re avoiding gluten.
It contains all 9 essential amino acids making it a complete source of protein. Quinoa is a great protein source for vegans and vegetarians because of this!
Avocado:
Avocados are very high in potassium, which should support healthy blood pressure levels. Potassium is an important mineral that most people don’t get enough of.
Avocados are rich in fiber. Fiber may have important benefits for weight loss and metabolic health.
Studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in as the fat soluble vitamins found in veggies are better absorbed when eaten with fats like avocado!
Eggs
Eating the entire egg can actually have an anti inflammatory effect on the body! Eggs are a major source of dietary phospholipids: bioactive compounds which studies show have widespread effects on inflammation. A recent review published in the journal Nutrients connected dietary intake of egg phospholipids and choline with a reduction in countless biomarkers of inflammation.
Eggs are a great post-workout/ hike snack or meal because just one egg has about six grams of protein which can help build and maintain the muscle.
Also great for hair and skin health! Eggs are a great source of B-complex vitamins which are all necessary for healthy skin, hair, eyes, and liver. (In addition to vitamin B2, eggs are also rich in B5 and B12.) They also help to ensure the proper function of the nervous system as well as support muscle strength.
Now that you know about some of the benefits of eating savory for breakfast here’s the recipe!
Savory Protein Breakfast Buddha Bowl
Serves 1
Ingredients:
1/4 cup Quinoa (dry, uncooked)
3/4 cup Water
2 Egg
2 cups Baby Spinach
1/3 cup Cherry Tomatoes (halved)
½ Avocado (mashed)
1/8 tsp Sea Salt/ pepper (or more to taste)
Directions:
Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce heat to a simmer, cover and let cook for about 12 to 15 minutes. When done, remove the pot from the heat and fluff the quinoa with a fork.
Heat a pan over medium-low heat and make scrambled eggs. Remove and place on a plate.
Add the spinach to the same pan and heat over low until wilted. Remove from heat.
Add quinoa to a bowl and add the eggs, greens, cherry tomatoes and mashed avocado. Season to taste with salt. Enjoy!
Nutrition facts for whole bowl: Calories: 364 Fat 12g Carbs 41g Fiber 12g Protein 23g
