Recipe for Healthy Breakfast Bowl

Start your day off with a delicious and healthy breakfast bowl for a satisfying start to the day. With protein and fiber, this bowl can prevent hunger and boost energy levels for hours, while keeping you on track with your health and weight loss goals. 

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Another great thing about this recipe is that you can swap out ingredients depending on what you have on hand. Possibilities include leftover cooked brown rice or quinoa, your favorite vegetables, and herbs or condiments to liven it up. Dig in, and let breakfast be the most exciting meal of your day!

Variations and Serving Suggestions

• For extra fiber, add more veggies like zucchini, bell peppers, or mushrooms. Try them cooked or raw.
• For a lower-cholesterol version, use egg whites instead of a whole egg.
• For a vegetarian option, replace the lean sausage with meatless sausage or ½ cup of cooked black beans, chickpeas, or tempeh.
• For a lighter option that’s also low-carb or keto, swap brown rice for leafy greens or cauliflower rice.
• To save cooking time, use leftover cooked rice or pasta or pre-cooked frozen brown rice or microwavable rice packets. You can also use frozen or pre-cut fresh vegetables.
• To vary the flavors, try your bowl with a different cheese like low-fat cheddar.
• For a different grain, try cooked whole-wheat pasta, barley, or quinoa.

Recipe for a Healthy Breakfast Bowl

Makes 1 serving

Ingredients:

• ½ cup of cooked brown rice
• 2 oz of natural (nitrate-free) lean turkey sausage or chicken sausage, cooked and sliced, or cubed cooked skinless chicken

• 1 egg 
• Salt and pepper to taste

• ½ cup spinach
• ¼ avocado, sliced
• ¼ cup cherry tomatoes, halved
• 1 tablespoon red onion, diced 

• 1 teaspoon of olive oil or hot sauce for drizzle (optional)
• 1 tablespoon of crumbled feta cheese (optional)

Instructions

1. Spray a small pan with cooking spray and heat. Toss in ½ cup of fresh spinach and cook for 1-2 minutes until wilted. Remove from the skillet and set aside. 
2. In a small bowl, whisk the egg with salt and pepper to taste. To the same pan as used for the spinach, add more cooking spray if needed and heat. Add the egg and cook, stirring gently with a spatula, until set, about 3-4 minutes.
3. Add the rice to a serving bowl. Top with the sliced sausage, egg, spinach, avocado, tomatoes, and onion. 
4. Sprinkle the crumbled feta cheese and olive oil or hot sauce if desired.

Nutrition information per serving: 410 calories; 20 grams of fat; 6 grams of saturated fat; 30 grams of carbohydrates; 3 grams of sugar; 5 grams of fiber; 21 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES