High Protein Quinoa Breakfast Bowl with Soft Boiled Eggs
Some mornings call for something that actually holds you together until lunch, and this high protein quinoa breakfast bowl with soft boiled eggs does exactly that. We are talking 38 grams of protein packed into one beautiful, colourful bowl. Fluffy tri-colour quinoa sits as the hearty base, topped with jammy soft boiled eggs, bright edamame, wilted spinach, sliced cucumber, and a warming tahini lemon drizzle that ties everything together. It is the kind of breakfast that makes you feel like you have your life sorted, even on a Tuesday.
Quinoa often gets overlooked as a breakfast grain because people default to oats, but it is genuinely one of the best morning choices you can make. It is a complete protein, meaning it contains all nine essential amino acids, which is rare for a plant food. One cup of cooked quinoa delivers around 8 grams of protein on its own, and when you pair that with two soft boiled eggs and a scoop of edamame, you are building a breakfast that supports muscle repair, keeps blood sugar steady, and curbs those mid-morning snack cravings that derail even the best intentions. The fibre content here is also impressive, hitting around 9 grams per bowl, which is a third of your daily target before you have even made it to lunch.
The soft boiled egg is the star of this bowl, and getting it right is simpler than most people think. Six and a half minutes in boiling water gives you a fully set white with a centre that is just barely jammy, not runny but with a gorgeous golden richness that coats each bite. The trick is transferring the eggs to an ice bath immediately so they stop cooking and peel cleanly every time. Once you nail this method, you will find yourself adding soft boiled eggs to everything. They store well in the fridge unpeeled for up to five days, which makes them a meal prep dream. Cook a batch on Sunday and your mornings become genuinely effortless.
This recipe is also endlessly customisable without losing any of its nutritional power. Swap the spinach for kale or rocket depending on what is in your fridge. Add a sprinkle of toasted sesame seeds or a pinch of smoked paprika for an extra layer of flavour. If you prefer more heat, a drizzle of chilli oil or a few shakes of red pepper flakes turns up the warmth beautifully. The tahini drizzle is the one thing worth keeping no matter what else you change. It adds healthy fats, a nutty creaminess, and a subtle earthiness that makes this bowl feel genuinely satisfying rather than just nutritionally adequate. Meal prep the quinoa and eggs ahead of time, keep the toppings ready to go, and you can have this bowl assembled and on the table in under five minutes on a busy morning.
Ingredients
- 3 cup dry tri-colour quinoa (rinsed well under cold water)
- 1.5 cups low sodium vegetable broth (use instead of water for extra flavour)
- 4 large eggs (free range if possible)
- 1 cup frozen shelled edamame (thawed or briefly microwaved)
- 2 cups baby spinach (lightly wilted in a dry pan)
- 1 medium cucumber (thinly sliced into half moons)
- 1 medium ripe avocado (sliced)
- 2 tablespoons tahini (well stirred)
- 1.5 tablespoons fresh lemon juice (about half a lemon)
- 1 teaspoon low sodium tamari or soy sauce (gluten free tamari for GF option)
- 1 teaspoon extra virgin olive oil (for wilting spinach)
- 1 small clove garlic (minced finely)
- 2 tablespoons warm water (to thin the tahini drizzle)
- 1 teaspoon smoked paprika (for topping)
- 1 tablespoon toasted sesame seeds (for topping)
- 1 pinch red pepper flakes (optional, for heat)
- 1 teaspoon sea salt (divided, to taste)
- 1 teaspoon black pepper (freshly cracked)
Instructions
- 1
Rinse the quinoa thoroughly in a fine mesh sieve under cold running water for about 30 seconds. This removes the natural bitter coating called saponin. Add the rinsed quinoa and vegetable broth to a small saucepan. Bring to a boil over medium-high heat, then reduce to a low simmer, cover with a lid, and cook for 13 to 14 minutes until all the liquid is absorbed.
Do not lift the lid while the quinoa is cooking. Once the liquid is absorbed, remove from heat and let it steam covered for 5 minutes, then fluff with a fork.
- 2
While the quinoa cooks, bring a separate small saucepan of water to a rolling boil. Gently lower the eggs in using a spoon. Set a timer for exactly 6 minutes and 30 seconds. Cook at a steady boil the entire time.
Have a bowl of ice water ready before you start. The ice bath is what stops the cooking and gives you that perfect jammy centre every time.
- 3
When the timer goes off, transfer the eggs immediately to the ice water bath using a slotted spoon. Let them sit for at least 3 minutes. Once cooled, peel gently under a thin stream of running water if needed, then set aside.
If you are meal prepping, leave the eggs unpeeled and refrigerate. They will keep for up to 5 days and peel easily when needed.
- 4
Make the tahini drizzle by whisking together the tahini, lemon juice, tamari, minced garlic, and warm water in a small bowl until smooth and pourable. Taste and adjust with a little extra lemon juice or a pinch of salt if needed. Set aside.
Tahini thickens when you first add liquid but keeps whisking and it will loosen into a beautiful creamy sauce.
- 5
Warm the olive oil in a small pan over medium heat. Add the baby spinach with a tiny pinch of salt and toss for about 60 to 90 seconds until just wilted. Remove from heat immediately to keep the colour vibrant.
Do not overcook the spinach. You want it wilted but still bright green, not dark and waterlogged.
- 6
Divide the cooked quinoa evenly between two bowls. Arrange the wilted spinach, edamame, cucumber slices, and avocado over the quinoa. Slice each soft boiled egg in half lengthways and place two halves on top of each bowl.
Use a sharp knife to cut the eggs cleanly, wiping the blade between cuts to keep the yolk looking beautiful.
- 7
Drizzle the tahini sauce generously over each bowl. Sprinkle with smoked paprika, toasted sesame seeds, a crack of black pepper, and red pepper flakes if using. Serve immediately.
If packing for meal prep, keep the tahini drizzle and avocado separate until serving to keep everything fresh.
Nutrition per serving
485kcal
Calories
38g
Protein
42g
Carbs
19g
Fat
9g
Fibre
3g
Sugar
390mg
Sodium
Pro Tips
- ✓
Cook a double batch of quinoa on Sunday and store it in the fridge for up to 5 days. It reheats in 60 seconds with a splash of water.
- ✓
Boil a full batch of 6 to 8 eggs at once for the week. Keep them unpeeled in the fridge so you always have a protein source ready to go.
- ✓
Thaw edamame by running it under warm water for a minute or leaving it in the fridge overnight. No cooking needed.
- ✓
The tahini drizzle thickens in the fridge. Just stir in a teaspoon of warm water to loosen it back up.
- ✓
For a warmer bowl on cold mornings, briefly microwave the assembled quinoa and vegetables for 60 seconds before adding the egg and avocado.
Frequently Asked Questions
Variations
- •
Spicy Sriracha Version
Add a teaspoon of sriracha or chilli oil to the tahini drizzle and scatter thinly sliced spring onions over the top. Swap edamame for roasted chickpeas for extra crunch and fibre.
- •
Mediterranean Style
Replace the tahini drizzle with a lemon herb vinaigrette. Top with halved cherry tomatoes, crumbled feta, sliced Kalamata olives, and fresh flat-leaf parsley. Still high protein and incredibly satisfying.
- •
Green Goddess Bowl
Blend avocado, Greek yogurt, lemon juice, garlic, and fresh basil into a creamy green dressing. Use as the base sauce instead of tahini and add extra cucumber, peas, and a sprinkle of hemp seeds.
- •
Asian Sesame Bowl
Add a teaspoon of toasted sesame oil and a pinch of ginger to the tamari drizzle. Top the bowl with shredded purple cabbage, grated carrot, and extra sesame seeds for a crunchier, Asian-inspired version.
Substitutions
- •Quinoa → Brown rice or farro (Brown rice adds a chewier texture and similar fibre content. Cook times will be longer, around 30 to 40 minutes, so plan ahead or use a pre-cooked pouch.)
- •Edamame → Roasted chickpeas or frozen peas (Roasted chickpeas add satisfying crunch and similar protein. Frozen peas thaw quickly and keep the bowl light and bright.)
- •Tahini → Sunflower seed butter or almond butter (Sunflower seed butter is a great nut-free option with a similar creamy consistency. Thin with lemon juice and water the same way.)
- •Baby spinach → Kale, rocket, or Swiss chard (Kale needs a minute or two longer to wilt properly. Rocket can be served raw for a peppery bite. All add similar iron and micronutrient content.)
- •Tamari → Coconut aminos (Coconut aminos are slightly sweeter and lower in sodium than tamari. Use the same amount and adjust salt to taste.)
- •Avocado → Hummus (A dollop of hummus adds creaminess and extra protein if you do not have avocado on hand. Roasted red pepper hummus works particularly well here.)
🧊 Storage
Store cooked quinoa in an airtight container in the fridge for up to 5 days. Store unpeeled soft boiled eggs in the fridge for up to 5 days. Keep the tahini drizzle in a sealed jar in the fridge for up to 5 days, stirring in a little warm water to loosen before serving. Do not store assembled bowls with avocado as it will brown. Assemble fresh each morning using prepped components.
📅 Make Ahead
This recipe is ideal for meal prep. Cook a full batch of quinoa and 6 to 8 eggs at the start of the week. Prepare a jar of tahini drizzle and store separately. Keep cucumber and edamame portioned in small containers. Each morning, assemble your bowl in under 5 minutes, adding fresh avocado and drizzle just before eating.
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