Lentil Breakfast Bowl with Soft Boiled Eggs and Spinach
There is something genuinely exciting about a breakfast that actually keeps you full until lunch. This lentil breakfast bowl with soft boiled eggs and spinach does exactly that. Built on a base of tender green lentils seasoned with warm cumin, turmeric, and smoked paprika, topped with jammy soft boiled eggs and wilted baby spinach, and finished with a drizzle of lemon-tahini dressing, every single bite earns its place. It feels hearty without being heavy, and the flavour combination is surprisingly addictive right from the first spoonful.
Lentils are one of the most underused ingredients in breakfast cooking, and honestly that is a real shame. A single cup of cooked green lentils delivers around 18 grams of protein and 15 grams of fibre, making them one of the most nutrient-dense plant foods you can eat. They are also rich in iron, folate, and magnesium, which means this bowl is doing serious nutritional work before you even add the eggs. Speaking of eggs, the soft boiled method here gives you a silky, slightly jammy yolk that melts into the warm lentils beautifully. Each egg adds another 6 grams of protein, healthy fats, and fat-soluble vitamins including B12 and vitamin D. Pair all of that with iron-rich spinach and you have a breakfast built for sustained energy and focus.
What makes this recipe stand out from a typical lentil dish is the spice-forward base. The lentils are cooked in vegetable broth with a bay leaf, then quickly sauteed with red onion, garlic, cumin, turmeric, and a pinch of chilli flakes. That layering of aromatics transforms simple pantry ingredients into something that genuinely smells and tastes like a dish you would order at a great cafe. The lemon-tahini drizzle on top pulls everything together with brightness and creaminess, and the sesame seeds add a lovely subtle crunch. Fresh coriander is optional but highly recommended if you enjoy it. The whole bowl comes together in about 28 minutes, and most of that time is hands-off while the lentils simmer.
This recipe is also brilliantly suited to meal prep. Cook a big batch of the spiced lentils on Sunday, store them in the fridge, and all you need to do each morning is reheat a portion, wilt some fresh spinach on top, and soft boil a fresh egg. The lentil base stays delicious for up to four days in an airtight container. If you are new to cooking lentils, green or brown varieties work best here because they hold their shape after cooking rather than turning mushy. Red lentils, while delicious, would give you a softer texture that works better as more of a dal-style base. This bowl is naturally gluten-free, dairy-free, and high in protein, making it a genuinely inclusive recipe for a wide range of dietary needs. It is the kind of breakfast that makes you feel like you are genuinely nourishing your body, because you absolutely are.
Ingredients
- 200 g dried green lentils (rinsed and picked over)
- 600 ml low-sodium vegetable broth
- 1 bay leaf
- 4 large eggs (at room temperature for easier peeling)
- 120 g baby spinach (fresh)
- 1 small red onion (finely diced)
- 3 cloves garlic (minced)
- 1 tsp ground cumin
- 0.5 tsp ground turmeric
- 0.5 tsp smoked paprika
- 0.3 tsp chilli flakes (adjust to taste)
- 1 tbsp extra virgin olive oil
- 1 tbsp tahini (smooth)
- 1 tbsp fresh lemon juice (about half a lemon)
- 1 tsp lemon zest
- 2 tsp sesame seeds (toasted)
- 0.3 tsp fine sea salt (plus more to taste)
- 0.3 tsp black pepper (freshly ground)
- 2 tbsp fresh coriander (optional, to serve)
- 4 slices cherry tomatoes (halved, optional garnish)
Instructions
- 1
Place the rinsed lentils in a medium saucepan with the vegetable broth and bay leaf. Bring to a boil over medium-high heat, then reduce the heat to a gentle simmer. Cook uncovered for 18 to 20 minutes, or until the lentils are tender but still holding their shape. Drain any excess liquid and discard the bay leaf.
Do not salt the lentils during cooking as this can toughen their skins. Season only after they are cooked.
- 2
While the lentils cook, bring a separate small saucepan of water to a rolling boil. Gently lower the eggs in using a spoon. Cook for exactly 7 minutes for a soft, jammy yolk. Transfer the eggs immediately to a bowl of ice-cold water and leave them for at least 4 minutes before peeling.
The ice bath stops the cooking process instantly and makes the eggs much easier to peel cleanly.
- 3
Heat the olive oil in a large non-stick skillet over medium heat. Add the diced red onion and cook for 3 to 4 minutes, stirring occasionally, until softened and slightly translucent. Add the minced garlic, cumin, turmeric, smoked paprika, and chilli flakes. Stir constantly for about 60 seconds until the spices are fragrant.
Keep the heat at medium rather than high here. Garlic and ground spices can burn quickly and turn bitter if the pan is too hot.
- 4
Add the drained cooked lentils to the spiced onion mixture. Stir well to coat every lentil in the spices. Season with salt and black pepper. Cook for another 2 minutes, stirring, to let the flavours meld together.
- 5
Add the baby spinach directly to the lentil pan in two or three handfuls. Toss and fold it into the warm lentils for about 60 to 90 seconds, just until wilted. Remove from heat.
Wilting the spinach briefly preserves its vibrant colour and most of its nutrients, especially folate and vitamin C.
- 6
Make the lemon-tahini drizzle by whisking together the tahini, lemon juice, lemon zest, and 2 tablespoons of warm water in a small bowl until smooth and pourable. If it is too thick, add water a teaspoon at a time.
- 7
Divide the warm spiced lentil and spinach mixture evenly between two bowls. Peel the soft boiled eggs and slice each one in half lengthways. Place two egg halves on top of each bowl. Drizzle generously with the lemon-tahini dressing, scatter over the toasted sesame seeds, and garnish with fresh coriander and cherry tomatoes if using. Serve immediately.
Slicing the eggs lengthways rather than crossways gives you a more dramatic presentation and lets the yolk sit face-up in the bowl.
Nutrition per serving
415kcal
Calories
30g
Protein
42g
Carbs
14g
Fat
16g
Fibre
5g
Sugar
320mg
Sodium
Pro Tips
- ✓
Green or brown lentils are ideal for this recipe. They hold their shape after cooking and give the bowl a satisfying, hearty texture.
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Prep the lentil base in advance and store it in the fridge for up to 4 days. Reheat gently in a small pan with a splash of water and cook a fresh egg each morning.
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Room temperature eggs are less likely to crack when lowered into boiling water and they cook more evenly than cold eggs straight from the fridge.
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Toasting the sesame seeds in a dry pan for 2 minutes before using them intensifies their nutty flavour significantly.
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If you want a richer bowl, add a tablespoon of plain low-fat Greek yogurt alongside the tahini drizzle for extra protein and creaminess.
Frequently Asked Questions
Variations
- •
Spicy Harissa Lentil Bowl
Stir one teaspoon of harissa paste into the lentil base along with the other spices for a deeper, smokier heat. Swap the lemon-tahini drizzle for a simple dollop of plain low-fat Greek yogurt mixed with a little lemon juice to balance the heat.
- •
Mediterranean Feta Lentil Bowl
Crumble 25 grams of reduced-fat feta cheese over each bowl before serving and add a handful of sliced kalamata olives and halved cherry tomatoes. The salty creaminess of the feta pairs beautifully with the earthy spiced lentils.
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Avocado and Lentil Vegan Bowl
Skip the eggs and top each bowl with half a sliced ripe avocado and a scattering of roasted chickpeas for crunch. This keeps the bowl fully plant-based while still delivering satisfying healthy fats and a good amount of protein.
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Warming Ginger and Miso Lentil Bowl
Add one teaspoon of freshly grated ginger and one teaspoon of white miso paste to the lentils along with the spices for a savoury umami-forward flavour profile. Top with thinly sliced spring onions and a sprinkle of black sesame seeds.
Substitutions
- •Green lentils → Brown lentils or black beluga lentils (Brown lentils behave almost identically to green and are a perfect swap. Beluga lentils hold their shape beautifully and have an earthy, slightly richer flavour. Both cook in roughly the same time.)
- •Vegetable broth → Water with a quarter teaspoon of low-sodium bouillon powder (Plain water also works if you have no broth, though the lentils will have less depth of flavour. Adding a small amount of bouillon compensates well.)
- •Tahini → Almond butter or sunflower seed butter (Both give a creamy, slightly nutty dressing. Sunflower seed butter is a good option for those with nut allergies. The flavour will be slightly sweeter but still delicious.)
- •Baby spinach → Baby kale, Swiss chard, or rocket (Any leafy green works here. Kale and chard are slightly more robust and take an extra minute or two to wilt. Rocket is best added raw for a peppery finish.)
- •Fresh lemon juice → Apple cider vinegar (Use about three-quarters of the quantity as apple cider vinegar is slightly sharper. It gives a different but equally bright, acidic balance to the tahini dressing.)
🧊 Storage
Store the spiced lentil and spinach base in an airtight container in the refrigerator for up to 4 days. Keep the lemon-tahini dressing in a small sealed jar in the fridge for up to 3 days, stirring before use. Soft boiled eggs are best made fresh each day, but can be stored unpeeled in the fridge for up to 2 days. Reheat the lentil base in a small saucepan over medium-low heat with a splash of water, or microwave on medium power for 90 seconds, stirring once halfway through.
📅 Make Ahead
Cook a double batch of the spiced lentils on Sunday and refrigerate in a sealed container. Each morning, reheat one portion, wilt a fresh handful of spinach through, soft boil eggs, and drizzle with the pre-made tahini dressing. The entire assembly takes under 10 minutes on weekday mornings, making this one of the most practical high-protein breakfast meal preps around.
