Go Back
For my healthy meal prep breakfast bowls, I use simple yet tasty ingredients. Here’s what you need: - 1 cup quinoa, thoroughly rinsed - 2 cups vegetable broth or water - 4 large fresh eggs - 1 cup cherry tomatoes, halved - 1 cup canned black beans, drained and rinsed - 1 ripe avocado, diced - 1 cup fresh kale, chopped into bite-sized pieces - 1 tablespoon extra virgin olive oil - 1 teaspoon garlic powder - 1 teaspoon paprika - Salt and pepper to taste - Fresh cilantro leaves, for garnish Each ingredient packs a punch of nutrition. Here’s what they bring to the table: - Quinoa: This grain is rich in protein and fiber. It helps keep you full. - Eggs: Eggs are a great source of protein and healthy fats. They support muscle health. - Cherry tomatoes: These are high in vitamins A and C. They boost your immune system. - Black beans: Packed with protein and fiber, black beans help regulate digestion. - Avocado: This fruit provides healthy fats and potassium. It’s great for heart health. - Kale: Kale is loaded with vitamins K, A, and C. It has strong antioxidants. - Olive oil: Rich in healthy fats, olive oil supports heart health too. - Garlic powder: This adds flavor and has many health benefits, like boosting immunity. - Paprika: It adds a smoky taste and is high in antioxidants. - Cilantro: This herb adds freshness and may help detoxify the body. Choosing fresh produce makes your breakfast bowls even better. Here are some tips: - Quinoa: Look for grains that are clean and dry. Avoid any with a musty smell. - Tomatoes: Choose firm, bright tomatoes. They should feel slightly soft when you press them. - Avocado: Pick avocados that yield slightly when pressed. They should not be too hard or mushy. - Kale: Select kale with deep green leaves. Avoid any yellow or wilting leaves for freshness. - Cilantro: Fresh cilantro should be bright green with no brown spots. Smell it for freshness. Use these tips to gather fresh ingredients for your nourishing meal prep breakfast bowls. Enjoy your cooking! Start by rinsing 1 cup of quinoa under cold water. This step removes any bitter taste. In a medium pot, bring 2 cups of vegetable broth or water to a boil. Once boiling, add the rinsed quinoa. Reduce the heat to low and cover the pot. Let it simmer for about 15 minutes. After that, the quinoa should be fluffy, and the liquid will be absorbed. Remove from heat and let it cool a bit. While your quinoa cooks, preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. Spread 1 cup of halved cherry tomatoes evenly on the sheet. Drizzle 1 tablespoon of extra virgin olive oil over them. Sprinkle with 1 teaspoon of garlic powder, 1 teaspoon of paprika, salt, and pepper to taste. Toss gently to coat the tomatoes. Roast them in the oven for 15 minutes. They should be soft and slightly caramelized. In a large skillet, heat a little olive oil over medium heat. Add 1 cup of chopped kale. Sauté for about 3-5 minutes until the kale is tender and wilted. Season with salt and pepper, then set aside. For the eggs, fill a separate saucepan with water and bring it to a gentle simmer. Crack 4 large eggs into small bowls. Carefully slide the eggs into the simmering water, one at a time. Poach for 3-4 minutes. The whites should be set, and the yolks stay runny. Use a slotted spoon to lift them out and place them on a plate. To assemble your bowls, divide the cooked quinoa among four meal prep containers. Layer each bowl with the sautéed kale. Next, add the black beans, roasted cherry tomatoes, and a poached egg. Top with diced avocado. Finally, garnish each bowl with fresh cilantro leaves. You can add a sprinkle of salt and pepper for extra flavor. This meal prep is not only easy but also tasty! For the full recipe, check out the Nourishing Meal Prep Breakfast Bowls. To make your breakfast bowls quick and easy, planning is key. Here are some smart techniques for meal prep: - Cook in bulk: Make a larger batch of quinoa at once. Store it in the fridge for up to five days. - Use one pan: Roast tomatoes and sauté kale on the same baking sheet. This saves time and helps with cleanup. - Chop ahead: Dice your avocado and chop kale the night before. This makes morning assembly quick. - Portion wisely: Use clear containers to divide your meals. This way, you can easily grab one on busy mornings. Poached eggs can elevate your breakfast bowls. Here’s how to get them just right: - Fresh eggs: Use the freshest eggs you can find. They hold their shape better when poached. - Gentle simmer: Keep the water at a gentle simmer, not a rolling boil. This helps the egg whites stay together. - Vinegar trick: Add a splash of vinegar to the water. It helps the egg whites firm up faster. - Timing matters: Poach the eggs for about three to four minutes. This gives you a runny yolk that’s perfect for topping. Avoid these common pitfalls for the best breakfast bowls: - Overcooking quinoa: Watch your quinoa closely. It should be fluffy, not mushy. - Skipping seasoning: Don’t forget to season your veggies. A little salt and pepper make a big difference. - Making too much: Start with a smaller batch if you're new to meal prep. You can always make more later. - Ignoring storage: Use airtight containers to keep your breakfast bowls fresh. This prevents spoilage and keeps flavors vibrant. These tips will help you create healthy meal prep breakfast bowls that are easy and delicious. For the full recipe, check back in the earlier sections! {{image_4}} You can change the protein in your breakfast bowl. Tofu is a great option. It absorbs flavors well and is rich in protein. Just cube some firm tofu and sauté it with your favorite spices. Chicken is another choice. Cooked, shredded chicken adds a nice texture. Use leftover roasted chicken for ease. You can also try beans like chickpeas or lentils for added protein. Each option offers unique flavors and fits well with the quinoa base. Feel free to mix up your vegetables. Spinach, bell peppers, or zucchini work great. You can even use frozen vegetables if you’re short on time. Each vegetable brings its own taste and nutrients. For seasonings, try adding cumin, chili powder, or even fresh herbs. Experiment with different spices to find your favorite flavor combinations. This will keep your breakfast bowls fresh and exciting. To make your breakfast bowl vegan, skip the eggs. Instead, add more avocado or some vegan cheese. You can also use chickpea flour to create a scramble. This will give you a similar texture and flavor. If you want it gluten-free, ensure your quinoa is certified gluten-free. Most quinoa is naturally gluten-free, but it’s always good to check. Enjoy these bowls without worry about dietary restrictions. For a complete guide on creating these nourishing meals, check the Full Recipe. I recommend using glass or BPA-free plastic containers. Glass is great because it keeps food fresh. It also resists stains and odors. Plastic containers are lightweight and easy to handle. Look for ones with tight-fitting lids to prevent spills. If possible, choose containers that are microwave-safe. This makes reheating easier. These breakfast bowls can last up to four days in the fridge. Make sure to store them in airtight containers. This helps keep the flavors fresh. Label each container with the date you made them. This way, you can track how long they have been stored. If you notice any changes in color or smell, throw them away. When reheating, try to use the microwave for quick meals. Remove the lid to let steam escape. Heat in short intervals, about 30 seconds at a time. Stir between each interval to heat evenly. If you prefer the oven, cover the bowl with foil to keep moisture. Bake at 350°F (175°C) until heated through. This method helps keep the toppings from getting soggy. To make healthy meal prep breakfast bowls, start with your base. I love using quinoa. It cooks fast and is full of protein. Rinse one cup of quinoa well. Boil it in two cups of vegetable broth or water. Cook it for 15 minutes. While that cooks, roast your veggies. I suggest halved cherry tomatoes, drizzled with olive oil and some spices. Bake them at 375°F for 15 minutes. Sauté kale in a pan with a bit of olive oil until soft. Poach fresh eggs until the whites are firm but the yolks are soft. Next, divide the quinoa into meal prep containers. Add the kale, black beans, roasted tomatoes, and a poached egg on top. Finish with diced avocado and cilantro. Check out the Full Recipe for exact steps. Yes, you can freeze breakfast bowls! Just make sure to cool them first. Place them in airtight containers. They will last up to three months in the freezer. To enjoy, thaw them overnight in the fridge. Reheat in the microwave or on the stove. This makes busy mornings easy! You can customize your breakfast bowls with different ingredients. Try adding roasted sweet potatoes, spinach, or bell peppers. For protein, use tofu or chicken. You can also mix in nuts or seeds for crunch. Experiment with different herbs, too! To make more servings, simply double or triple each ingredient. For example, use two cups of quinoa and four cups of broth for eight servings. Adjust cooking times if needed, especially for the eggs. You can prepare everything in larger batches. Store in separate containers for easy meals. This blog post covered the key ingredients for healthy breakfast bowls, their benefits, and how to choose fresh produce. I shared step-by-step cooking methods and tips for prepping meals efficiently. You learned about variations, suitable protein options, and how to store your bowls for later use. Remember, easy meals can be both tasty and healthy. Your breakfast can be fun and diverse with a bit of creativity. Enjoy your culinary journey!

- Healthy Meal Prep Breakfast Bowls

Start your day with delicious and nourishing meal prep breakfast bowls that are easy to make and full of flavor! Packed with quinoa, fresh veggies, poached eggs, and creamy avocado, these bowls are perfect for a healthy breakfast throughout the week. Discover step-by-step instructions and tips for meal prepping these wholesome bowls that will keep you energized. Click through to explore the recipes and make your mornings brighter!
Print Recipe Pin Recipe

Ingredients
  

1 cup quinoa, thoroughly rinsed

2 cups vegetable broth or water

4 large fresh eggs

1 cup cherry tomatoes, halved

1 cup canned black beans, drained and rinsed

1 ripe avocado, diced

1 cup fresh kale, chopped into bite-sized pieces

1 tablespoon extra virgin olive oil

1 teaspoon garlic powder

1 teaspoon paprika

Salt and pepper to taste

Fresh cilantro leaves, for garnish

Instructions
 

In a medium saucepan, bring the vegetable broth or water to a vigorous boil. Once boiling, add the rinsed quinoa, reduce the heat to low, cover the pot, and let it simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and allow it to cool slightly.

    While the quinoa is cooking, preheat your oven to 375°F (190°C). Prepare a baking sheet by lining it with parchment paper to prevent sticking.

      Spread the halved cherry tomatoes evenly across the baking sheet. Drizzle with olive oil, then sprinkle with garlic powder, paprika, salt, and pepper. Toss gently to coat. Roast in the preheated oven for 15 minutes, or until the tomatoes are soft and show signs of slight caramelization.

        In a large skillet, heat a drizzle of olive oil over medium heat. Add the chopped kale and sauté for approximately 3-5 minutes, or until it becomes tender and wilted. Season with salt and pepper to taste, then remove from heat and set aside.

          In a separate saucepan, fill it with water and bring to a gentle simmer. Crack the eggs individually into small bowls, then carefully slide them into the simmering water one at a time. Poach the eggs for 3-4 minutes, or until the whites are set but the yolks remain runny. Use a slotted spoon to remove the eggs and set them aside on a plate.

            To assemble your breakfast bowls, evenly divide the fluffy quinoa among four meal prep containers. Layer each bowl with a generous portion of sautéed kale, followed by black beans, roasted cherry tomatoes, and finish with a poached egg and diced avocado on top.

              Garnish each bowl with freshly chopped cilantro and add an optional sprinkle of salt and pepper for an extra flavor boost.

                - Prep Time: 20 minutes | Total Time: 45 minutes | Servings: 4