High Protein Breakfast Bowl with Quinoa and Fried Egg
Some mornings call for something that actually keeps you going past 10am. This high protein breakfast bowl with quinoa and fried egg is exactly that kind of meal. It is built around cooked tricolour quinoa, a complete plant protein on its own, then layered with wilted baby spinach, shelled edamame, creamy avocado slices, and a perfectly fried egg with crispy edges and a runny golden yolk. The whole thing comes together in about 20 minutes and leaves you feeling genuinely satisfied, not just full.
What makes this bowl stand out from the usual breakfast routine is the protein stacking approach. Quinoa brings around 8 grams of protein per cooked cup, edamame adds another solid hit of plant-based protein, and then the fried egg tops it all off with high-quality complete protein from a whole food source. Together, they give you a breakfast that supports muscle maintenance, keeps blood sugar steady and seriously reduces those mid-morning snack cravings. The spinach and avocado bring fibre, healthy monounsaturated fats and a wide range of micronutrients including folate, magnesium and potassium. This is genuinely functional food that happens to taste great.
The seasoning is simple but deliberate. A drizzle of toasted sesame oil over the finished bowl adds a warm, nutty depth that ties everything together beautifully. A pinch of smoked paprika goes into the pan while the egg fries, giving the whites a gentle smoky flavour without adding any calories worth worrying about. A squeeze of fresh lemon over the avocado keeps it bright and adds a little zing that cuts through the richness of the yolk. You can go heavier on chilli flakes if you like heat, or skip them entirely if you are making this for a more gentle morning. The bowl adapts easily to your mood.
This recipe is naturally gluten-free, dairy-free and works brilliantly for meal prep. You can cook a big batch of quinoa at the start of the week and store it in the fridge, then simply reheat a portion and fry a fresh egg each morning. The edamame can be cooked ahead and kept chilled too. For anyone tracking macros or trying to hit higher protein targets without relying on protein powders, this bowl is a brilliant everyday option. It sits at around 420 calories per serving with close to 28 grams of protein, making it one of the most nutrient-dense breakfast bowls you can put together with straightforward, affordable ingredients.
Ingredients
- 3 cup cooked tricolour quinoa (cooked from approximately 1/4 cup dry quinoa in vegetable broth for extra flavour)
- 2 large free-range eggs (room temperature for best results)
- 1 cup shelled edamame (fresh or frozen, thawed)
- 1 cup baby spinach (packed)
- 1 medium ripe avocado (sliced or roughly mashed)
- 1 cup cherry tomatoes (halved)
- 1 tsp olive oil (for frying the eggs)
- 1 tsp toasted sesame oil (for drizzling at the end)
- 1 tsp low sodium soy sauce or tamari (tamari for gluten-free)
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 pinch chilli flakes (optional, adjust to taste)
- 1 small lemon (juice only, for the avocado)
- 1 tbsp pumpkin seeds (toasted, for crunch and extra zinc)
- 1 pinch sea salt and black pepper (to taste)
Instructions
- 1
If cooking quinoa from scratch, rinse 1/4 cup dry tricolour quinoa under cold water, then add to a small saucepan with 1/2 cup low sodium vegetable broth. Bring to a boil, reduce the heat to low, cover and simmer for 12 to 14 minutes until the liquid is absorbed and the quinoa tails have popped. Fluff with a fork and set aside.
Cooking quinoa in vegetable broth instead of plain water adds a gentle savoury flavour that makes the bowl taste much more complex without any extra effort.
- 2
While the quinoa cooks, bring a small pot of water to the boil and cook the edamame for 3 to 4 minutes until just tender. Drain and set aside. If using pre-thawed frozen edamame, simply warm briefly in the microwave for 60 seconds.
- 3
Add the baby spinach to a small pan over medium heat with a tiny splash of water or a light spritz of olive oil spray. Toss for about 60 to 90 seconds until just wilted. Season with a pinch of sea salt and garlic powder. Remove from the heat.
Do not overcook the spinach. You want it just softened so it retains its bright colour and most of its nutrients.
- 4
Heat 1 teaspoon of olive oil in a small non-stick frying pan over medium heat. Once the oil shimmers, crack the eggs carefully into the pan. Sprinkle smoked paprika and a little black pepper over the tops of the whites. Fry for 2 to 3 minutes until the whites are fully set and the edges are golden and lightly crispy, while the yolk remains soft and runny.
For extra crispy egg whites, tilt the pan slightly and spoon the hot oil over the whites as they cook. This is called basting and it sets the surface quickly.
- 5
While the eggs cook, slice the avocado and squeeze fresh lemon juice over the slices to keep them bright and add a fresh flavour. Halve the cherry tomatoes.
- 6
Build the bowl. Start with the warm quinoa as your base. Arrange the wilted spinach, edamame, halved cherry tomatoes and avocado slices around the bowl in sections. Drizzle the soy sauce or tamari over the quinoa and vegetables.
Arranging the components in sections rather than mixing them gives you different flavour combinations in each bite and makes the bowl look incredibly appealing.
- 7
Slide the fried eggs on top of the bowl. Drizzle the toasted sesame oil over everything, scatter the toasted pumpkin seeds on top, and add chilli flakes if using. Serve immediately.
Break the yolk just before eating so it runs over the quinoa and vegetables, acting like a rich, natural sauce.
Nutrition per serving
422kcal
Calories
28g
Protein
32g
Carbs
19g
Fat
9g
Fibre
4g
Sugar
360mg
Sodium
Pro Tips
- ✓
Batch cook quinoa at the start of the week and store in an airtight container in the fridge for up to 5 days. This makes assembling the bowl a 5 minute job on busy mornings.
- ✓
Room temperature eggs fry more evenly than cold eggs straight from the fridge. Take them out about 10 minutes before cooking if possible.
- ✓
Toast your pumpkin seeds in a dry pan for 2 to 3 minutes until they start to pop. The difference in flavour versus untoasted seeds is significant.
- ✓
If you prefer a softer yolk, add a few drops of water to the pan and cover with a lid for the last 30 seconds of cooking. This steams the surface gently.
- ✓
Edamame can be swapped for white beans or chickpeas if you want to change up the texture or already have them cooked in the fridge.
Frequently Asked Questions
Variations
- •
Spicy Sriracha Version
Add a drizzle of sriracha or chilli garlic sauce over the finished bowl instead of plain chilli flakes. Stir a small amount of sriracha into the sesame oil before drizzling for an evenly spicy finish.
- •
Mediterranean Twist
Swap the sesame oil and soy sauce for a drizzle of extra virgin olive oil and a squeeze of lemon. Add sliced cucumber, a small handful of sun-dried tomatoes and a tablespoon of hummus on the side. Top with a sprinkle of za'atar instead of smoked paprika.
- •
Green Goddess Bowl
Blend 1 tablespoon of tahini with lemon juice, garlic and a splash of water to make a quick green tahini dressing. Add extra greens such as steamed broccoli or sliced cucumber alongside the spinach.
- •
Extra Protein Power Bowl
Add 60g of shredded cooked chicken breast or sliced turkey breast on top of the quinoa before placing the egg. This brings the total protein count well above 40g per bowl.
Substitutions
- •Tricolour quinoa → White quinoa or red quinoa (Any variety of quinoa works equally well nutritionally. White quinoa has a slightly softer texture, while red and black quinoa are nuttier and chewier.)
- •Edamame → Frozen peas, chickpeas or white beans (All three maintain the protein and fibre contribution of the bowl. Peas are slightly lower in protein but work very well flavour-wise.)
- •Baby spinach → Kale, rocket or Swiss chard (Kale needs a little longer to wilt properly, around 2 to 3 minutes. Rocket can be used raw as it wilts slightly from the heat of the warm quinoa.)
- •Soy sauce or tamari → Coconut aminos (Coconut aminos is lower in sodium and slightly sweeter. Use the same quantity as the recipe calls for.)
- •Pumpkin seeds → Sunflower seeds, sesame seeds or hemp seeds (Hemp seeds add extra protein and blend in seamlessly. Sesame seeds add a classic Asian-inspired crunch that works beautifully with the sesame oil dressing.)
- •Toasted sesame oil → Extra virgin olive oil (Olive oil gives a different, more neutral flavour profile but works perfectly well. The sesame oil gives a more distinctive Asian-inspired finish.)
🧊 Storage
This bowl is best eaten fresh. Store any leftover quinoa, edamame and vegetables in an airtight container in the fridge for up to 3 days. Fry the eggs fresh each time. Do not store avocado in the bowl as it browns. Keep avocado separate and slice just before serving.
📅 Make Ahead
Cook a large batch of quinoa using vegetable broth on Sunday and portion into single serve containers. Cook and store edamame separately. Each morning, reheat the quinoa in the microwave for 60 to 90 seconds, wilt fresh spinach quickly in a pan, fry your eggs and assemble. Total morning time is under 8 minutes with this approach.
