Lentil Breakfast Bowl with Soft Boiled Eggs and Turmeric Tahini

Name: Lentil Breakfast Bowl with Soft Boiled Eggs and Turmeric Tahini
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2 servings
Cuisine: American
Ingredients: 200 g dried green lentils (rinsed well under cold water); 1 bay leaf; 2 cloves garlic (1 left whole for cooking lentils, 1 minced for dressing); 0.5 tsp smoked paprika (for lentil cooking water); 200 g cherry tomatoes (halved); 1 tbsp olive oil (for roasting tomatoes); 0.5 tsp dried oregano; 4 large eggs (straight from the fridge for easier peeling); 90 g baby spinach (fresh); 1 tsp olive oil (for wilting spinach); 1 ripe avocado (halved and sliced); 2 tbsp pumpkin seeds (toasted in a dry pan); 0.25 tsp sea salt (plus more to taste); 0.25 tsp black pepper (freshly ground); 3 tbsp tahini (good quality, well stirred); 1 tbsp lemon juice (freshly squeezed); 1 tsp apple cider vinegar; 0.5 tsp ground turmeric; 1 tsp honey (or maple syrup for vegan version); 1 clove garlic (minced, for dressing); 3 tbsp cold water (to thin the dressing); 0.25 tsp sea salt (for dressing); 1 pinch cayenne pepper (optional, for a little heat in the dressing)

High ProteinDairy-FreeGluten-FreeMeal PrepNut-Free

Prep Time10 min

Cook Time25 min

Servings2

Calories415 kcal

Health Score7/10

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Lentil Breakfast Bowl with Soft Boiled Eggs and Turmeric Tahini

Some mornings call for a bowl of something truly sustaining. Not a quick sugar hit that leaves you reaching for snacks by 10am, but something with real staying power. This lentil breakfast bowl with soft boiled eggs is exactly that kind of meal. It brings together earthy green lentils, spiced roasted cherry tomatoes, wilted spinach, creamy avocado, and perfectly jammy soft boiled eggs, all tied together with a golden turmeric tahini drizzle that tastes far more indulgent than it has any right to be. It is bright, filling, and genuinely good for you in every single way.

The nutrition here is worth talking about. One serving delivers around 34 grams of protein, mostly from the lentils and eggs working together as a team. Lentils are one of the most underrated breakfast ingredients around. They are packed with plant-based protein, loaded with soluble fibre to keep your gut happy, and rich in iron, folate, and magnesium. Pair them with eggs and you get a complete amino acid profile that supports muscle repair, steady energy, and hours of fullness. The turmeric in the dressing brings anti-inflammatory curcumin into the mix, and the avocado adds heart-healthy monounsaturated fats that help your body absorb all those fat-soluble nutrients. Every single component is pulling its weight here.

This recipe was designed with real mornings in mind. The lentils can be cooked the night before, which cuts your active morning time down to about ten minutes. The soft boiled eggs take exactly seven minutes for that dreamy jammy yolk that spills into the bowl and mingles with the tahini dressing. The roasted cherry tomatoes take twenty minutes in the oven, but they need almost zero attention while they blister and burst into little pockets of sweet, concentrated flavour. If you are meal prepping for the week, simply batch cook the lentils and roasted tomatoes on Sunday, store them separately, and assemble fresh bowls each morning with freshly boiled eggs and sliced avocado. It genuinely could not be simpler.

A few things make this version stand out from others you might have tried. First, the lentils are seasoned while they cook with a bay leaf, garlic, and a pinch of smoked paprika, so they are flavourful all the way through rather than bland filler. Second, the turmeric tahini dressing uses a squeeze of fresh lemon juice and a tiny bit of apple cider vinegar to keep it light and bright rather than heavy. Third, a sprinkle of toasted pumpkin seeds on top adds crunch, more protein, and a lovely nutty depth. This lentil breakfast bowl with soft boiled eggs is the kind of recipe that makes you genuinely look forward to getting out of bed. Make it once and you will understand exactly what all the fuss is about.

Ingredients

Serves:2

200 g dried green lentils (rinsed well under cold water)
1 bay leaf
2 cloves garlic (1 left whole for cooking lentils, 1 minced for dressing)
0.5 tsp smoked paprika (for lentil cooking water)
200 g cherry tomatoes (halved)
1 tbsp olive oil (for roasting tomatoes)
0.5 tsp dried oregano
4 large eggs (straight from the fridge for easier peeling)
90 g baby spinach (fresh)
1 tsp olive oil (for wilting spinach)
1 ripe avocado (halved and sliced)
2 tbsp pumpkin seeds (toasted in a dry pan)
0.3 tsp sea salt (plus more to taste)
0.3 tsp black pepper (freshly ground)
3 tbsp tahini (good quality, well stirred)
1 tbsp lemon juice (freshly squeezed)
1 tsp apple cider vinegar
0.5 tsp ground turmeric
1 tsp honey (or maple syrup for vegan version)
1 clove garlic (minced, for dressing)
3 tbsp cold water (to thin the dressing)
0.3 tsp sea salt (for dressing)
1 pinch cayenne pepper (optional, for a little heat in the dressing)

Instructions

1
Preheat your oven to 200C (180C fan). Place the halved cherry tomatoes on a small baking tray, drizzle with one tablespoon of olive oil, sprinkle with dried oregano, salt, and pepper. Toss to coat and roast for 18 to 20 minutes until blistered and slightly caramelised.
Do not crowd the tomatoes on the tray or they will steam instead of roast. Give them space and they will develop those gorgeous golden edges.
2
While the tomatoes roast, place the rinsed lentils in a medium saucepan with 600ml of cold water, the bay leaf, one whole peeled garlic clove, and the smoked paprika. Bring to a boil over medium-high heat, then reduce to a steady simmer. Cook for 18 to 20 minutes until the lentils are tender but still holding their shape. Drain, remove the bay leaf and garlic clove, and season with salt and pepper.
Do not add salt until the lentils are fully cooked. Adding it too early can toughen the skins and make them take longer to soften.
3
While the lentils cook, bring a small saucepan of water to a rolling boil. Gently lower the eggs in with a spoon. Cook for exactly 7 minutes for jammy yolks. Transfer immediately to a bowl of ice cold water and leave for 5 minutes before peeling.
The ice water stops the cooking instantly and makes peeling much easier. Set a timer so you do not miss that 7 minute mark.
4
Make the turmeric tahini dressing by whisking together the tahini, lemon juice, apple cider vinegar, ground turmeric, honey, minced garlic, sea salt, and cayenne if using. Add the cold water one tablespoon at a time, whisking until you have a smooth, pourable consistency. Taste and adjust seasoning.
Tahini can seize up and go thick when you first add liquid. Keep whisking and it will come together into a beautifully smooth dressing.
5
Heat one teaspoon of olive oil in a small frying pan over medium heat. Add the baby spinach and a pinch of salt. Toss for 1 to 2 minutes until just wilted. Remove from heat.
6
Toast the pumpkin seeds in a small dry pan over medium heat for 2 to 3 minutes, stirring frequently, until they start to pop and turn golden. Set aside.
Stay close to the pan as seeds can go from golden to burnt very quickly.
7
To assemble, divide the warm seasoned lentils between two bowls. Arrange the wilted spinach, roasted cherry tomatoes, and sliced avocado over the lentils. Peel and halve the soft boiled eggs and place two halves in each bowl. Drizzle generously with the turmeric tahini dressing and scatter over the toasted pumpkin seeds. Serve immediately.
Warm your bowls briefly in the oven for a minute or two before assembling. It keeps everything at the perfect temperature longer.

Nutrition per serving

415kcal

Calories

34g

Protein

38g

Carbs

16g

Fat

15g

Fibre

Sugar

390mg

Sodium

Pro Tips

✓
Cook a double batch of lentils on the weekend and refrigerate for up to four days. It turns this recipe into a near-instant breakfast.
✓
Use a small sharp knife to score around the egg equator before peeling for a cleaner result.
✓
Green lentils hold their shape better than red lentils for bowl recipes. Red lentils will turn mushy.
✓
Taste the tahini dressing before drizzling. Tahini brands vary significantly in bitterness and salt, so always adjust to your own taste.
✓
Slice the avocado just before serving to keep it vibrant and prevent browning.
✓
If your eggs are coming straight from the fridge, the 7 minute timing gives perfect jammy yolks. Room temperature eggs may need only 6 minutes.

Frequently Asked Questions

Can I use canned lentils instead of dried lentils?↓

Yes, canned lentils work well and cut the cooking time significantly. Use one 400g can, drained and rinsed. Warm them gently in a pan with a splash of water, the smoked paprika, salt, and pepper for about 3 minutes. The flavour will be slightly milder than lentils cooked from scratch with aromatics.

How do I get perfectly jammy soft boiled eggs every time?↓

The key is a rolling boil, exactly 7 minutes of cooking, and an immediate ice bath. Use eggs straight from the fridge for the most consistent results. If your eggs are at room temperature, reduce the time to 6 minutes. The ice bath stops the cooking process instantly and is not optional if you want that jammy centre.

Is this lentil breakfast bowl good for meal prep?↓

It is great for meal prep. Cook the lentils and roast the tomatoes in advance and store them separately in the fridge for up to four days. Make the dressing ahead too, it keeps for five days refrigerated. Each morning, just reheat the components, wilt fresh spinach, boil fresh eggs, and assemble. The avocado should always be sliced fresh.

Can I make this recipe vegan?↓

Yes, simply leave out the eggs and swap the honey in the dressing for maple syrup. To add extra protein without the eggs, consider adding an extra 50g of lentils per serving or topping with a couple of tablespoons of hemp seeds. The bowl is still incredibly satisfying and nutritious without the eggs.

What type of lentils work best for a breakfast bowl?↓

Green or brown lentils are the best choice because they hold their shape after cooking and give the bowl a hearty, substantial texture. Red or yellow lentils break down into a soft puree, which is better suited to soups and dals. French Puy lentils are also excellent if you can find them, with a slightly peppery flavour and very firm texture.

Variations

•
Spiced Moroccan Style Bowl
Add half a teaspoon of ground cumin, a quarter teaspoon of ground cinnamon, and a pinch of ground ginger to the lentils while they cook. Swap the roasted cherry tomatoes for roasted sweet potato cubes spiced with ras el hanout. Keep the tahini dressing but add a small dollop of harissa on the side.
•
Mediterranean Herb Bowl
Stir a generous handful of fresh flat leaf parsley and mint through the warm lentils. Top with sliced cucumber, a few kalamata olives, crumbled feta cheese, and a drizzle of good quality extra virgin olive oil with a squeeze of lemon instead of the tahini dressing.
•
Smoky Chipotle Bowl
Season the lentils with chipotle powder and ground cumin instead of smoked paprika. Replace the tahini dressing with a lime and Greek yogurt drizzle made from two tablespoons of plain Greek yogurt, the juice of half a lime, and a pinch of chipotle powder. Top with fresh coriander and thinly sliced spring onions.

Substitutions

•
Green lentils → Brown lentils or Puy lentils (Both hold their shape well after cooking. Brown lentils have a slightly earthier flavour. Puy lentils are firmer with a peppery note. Adjust cooking time according to packet instructions.)
•
Tahini → Almond butter or sunflower seed butter (Almond butter gives a richer, nuttier dressing. Sunflower seed butter keeps the recipe nut-free. Both work well with the turmeric and lemon. The dressing will be slightly thicker, so add a little extra water to reach a drizzleable consistency.)
•
Baby spinach → Kale, rocket or Swiss chard (Kale needs 3 to 4 minutes to wilt properly. Rocket can be added raw for a peppery bite without any cooking. Swiss chard works well wilted and adds a slightly sweet flavour.)
•
Cherry tomatoes → Roasted red capsicum strips or sun-dried tomatoes (Roasted capsicum strips add a sweeter flavour and can be bought in jars for convenience. Sun-dried tomatoes are more intense in flavour, so use a smaller quantity, about 4 to 5 per serving.)
•
Pumpkin seeds → Sunflower seeds, hemp seeds or sesame seeds (All add crunch and extra nutrients. Hemp seeds require no toasting and are exceptionally high in protein. Sesame seeds are delicious toasted and complement the tahini dressing beautifully.)
•
Honey → Maple syrup or a small pitted Medjool date blended into the dressing (Maple syrup gives a slightly more complex caramel note. A blended date makes the dressing fully whole-food sweetened and adds a touch more thickness.)

🧊 Storage

Store leftover lentils and roasted tomatoes in separate airtight containers in the fridge for up to 4 days. Store the tahini dressing in a small jar in the fridge for up to 5 days, whisking in a little extra water to loosen before using. Soft boiled eggs are best made fresh daily, but can be stored unpeeled in the fridge for up to 2 days. Avocado should always be prepared fresh to avoid browning. Do not assemble full bowls ahead of time.

📅 Make Ahead

The lentils, roasted tomatoes, and turmeric tahini dressing can all be prepared up to 4 days in advance and stored in the fridge. On the morning you want to eat, reheat the lentils and tomatoes in a small pan with a splash of water, wilt fresh spinach, boil the eggs fresh, and assemble. Total morning time with everything prepped is around 10 minutes.