Okay, so let’s talk breakfast—always a bit of a conundrum, right? There’s that eternal struggle between wanting something quick and easy, but also needing it to be, like, actually good for you. Enter these high-protein breakfast bowls—an absolute game-changer for those mornings when your brain insists on snoozing, but your stomach is already drafting a to-do list. Imagine waking up to a bowl that’s not only brimming with vibrant colors and textures but also packed with the kind of protein punch that’ll have you feeling like you could run a marathon—or at least make it through the morning meeting.
I remember when I first stumbled upon the concept of a breakfast bowl. It was at this quirky little café, tucked away in a corner of my neighborhood, which seemed perpetually under the radar. They served this bowl with quinoa, avocado, and a poached egg that made me rethink my entire breakfast philosophy. It was a revelation—like realizing your favorite song has a remix that somehow makes it even better. And now, I can’t stop experimenting and creating my own versions at home.
So, grab your spoon and let’s get into the nitty-gritty of these bowls, where every bite is a delightful surprise, a riff on the everyday breakfast that manages to be both comforting and exciting. Whether you’re a savory breakfast fan or someone who leans toward the sweet side, there’s something here to tickle your taste buds and shake up your morning routine.
Steps
- Place an egg in a saucepan, cover with cool water, and bring to a boil. Turn off the heat, cover, and let the egg cook for 5 minutes for a soft-boiled consistency. Transfer the egg to ice water to cool, then peel it.
- While the egg cools, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add minced garlic and cook until fragrant, about 1 minute. Toss in the kale, season with salt, black pepper, and crushed red pepper, and cook until slightly wilted but still crisp, around 2 minutes. Transfer the kale to a serving bowl.
- Using the same skillet, add the remaining olive oil and diced sweet potatoes. Season with salt and pepper, and cook, stirring occasionally, until the sweet potatoes are fork-tender, about 15-20 minutes. Once done, place the sweet potatoes over the kale in the bowl.
- Slice the soft-boiled egg in half and arrange it on top of the sweet potatoes and kale. Add sliced avocado to the bowl and serve immediately to enjoy a nutritious breakfast.
Ingredients
- 1 large egg
- 2 tablespoons olive oil, divided
- 1 small sweet potato, diced
- ½ teaspoon salt, divided
- ½ teaspoon black pepper, divided
- 1 garlic clove, minced
- 3 cups kale leaves
- ? teaspoon crushed red pepper
- ¼ avocado, sliced
Nutritional Values
Calories: 691kcal | Carbohydrates: 69g | Protein: 19g | Fat: 42g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 27g | Trans Fat: 1g | Cholesterol: 164mg | Sodium: 1435mg | Potassium: 2084mg | Fiber: 11g | Sugar: 10g | Vitamin A: 52533IU | Vitamin C: 253mg | Calcium: 412mg | Iron: 6mg
FAQ
- How should leftovers of the breakfast bowl be stored?
- Store any remaining breakfast bowl in an airtight container and refrigerate. It will remain fresh for up to 2-3 days.
- What is the best way to reheat an avocado egg breakfast bowl?
- To reheat, place the breakfast bowl in a microwave-safe dish and heat in the microwave. Be sure to remove any fresh avocado before microwaving.
- How can you tell when sweet potatoes are fully cooked?
- Cook the sweet potato pieces until they are tender enough to be pierced easily with a fork.
- Are there any vegan alternatives to the egg in this recipe?
- Yes, you can substitute the egg with tofu or incorporate more vegetables, like sautéed mushrooms, for a meaty texture.
- Can I make this breakfast bowl without spicy seasonings?
- Absolutely, you can skip the crushed red pepper flakes and season with just salt and pepper if you prefer a milder flavor.
Tips
- Avoid Overcooking Kale: Ensure that the kale is slightly wilted but retains a crisp texture by cooking it for just a couple of minutes. This helps maintain its crunchy bite.
- Be Mindful of Sweet Potato Texture: Cook sweet potato pieces until they are tender but not mushy. Keeping an eye on them while cooking will ensure they retain a pleasant texture.
- Try Roasting Vegetables: For a less hands-on approach, consider roasting the sweet potatoes in the oven. This method can also be used to make crispy kale chips, which can then be incorporated into the bowl.
- Double Up on Eggs: If you’re preparing this dish post-workout or simply want a protein boost, consider adding a second boiled egg or trying different styles like scrambled, poached, or fried.
Equipment
- Skillet – A large skillet for cooking the garlic, kale, and sweet potatoes.
- Tongs – Useful for tossing the kale with olive oil and garlic.
- Saucepan – A small saucepan to boil the egg.
- Airtight containers – For storing any leftovers in the fridge.
