Are you bored with your breakfast and looking to change things up? Are you looking for quick and easy breakfasts that are low in sugar? Or maybe you are just looking for ways to sneak in more veggies for a healthy and satisfying breakfast and don’t know where to start. One of my go to meals to start the day is a savory breakfast bowl which is a grain topped with a protein, vegetable and a healthy fat such as avocado.
Breakfast bowl components
For me this breakfast option is the perfect combination of the major food groups, protein, fat and carbohydrates. I love the flavor but also this combination really provides me with great energy to start the day and overall making me feel super satisfied. Let’s look at the main components to create your own savory breakfast bowl with grains and veggies.
There are many types of whole grains out there that make a tasty base for your savory breakfast bowl. My favorites are oats, bulgur, and quinoa. Choose your own favorite or even experiment a bit to figure out which grains you like.
MEAL PREP HINT: If you are tight on time in the morning prepare the grain and vegetable ahead of time and store in the refrigerator during the week so you can reheat as needed.
Most of us here in the United States struggle to meet the 25g of fiber that is recommended daily and by adding grains to your first meal of the day is a great way to better meet that recommended intake. For example, including 1 cup of steel cut oats to your breakfast starts you off with 5 g of fiber.
My protein source is generally an egg but of course you can add any healthy source of protein to your grain bowl that you wish. Whole grains are also a source of protein but vary greatly by the type of grain. Quinoa is always one of my favorites for it’s texture and nutrition. One cup of cooked quinoa provides 8 g of protein and is plant-based complete protein, containing all 9 essential amino acids we need to get from our diet.
Of course, when it comes to the vegetables pick your favorites. I like the texture and color of using cruciferous veggies such as broccoli, cauliflower, spinach and kale.
MEAL PREP HINT: Prep up your veggies in advance so they are ready to quickly saute in the morning. Or, use frozen veggies in place of frozen to save even more time.
Vegetables are packed with fiber, antioxidants, vitamins and minerals. You can mix and match your favorites as well as change it up frequently so you don’t get bored and also so you eat a wider range of different nutrients.
You can jazz it up any way you want so feel free to experiment. My favorites include:
- chopped garlic
- diced ajis and chilies
- hot sauce or salsa
- smoked paprika
- fresh herbs
This dish is quick and easy to make, perfect for meal prep and great to take on the go! When I do I like to substitute the fried egg for some scrambled eggs since they travel and reheat a little better.
Savory breakfast bowl with oats, spinach and cauliflower
- 1 cup rolled oats
- 2 cup fresh spinach julienned
- 1 cup cauliflower finely chopped
- 2-3 cloves garlic minced
- 1 T olive oil
- 2 egg
- Heat two cups of water in a pot on medium high heat. When water boils, add 1 cup oats and cook until all the water is absorbed and the oatmeal is tender.
- While oats are cooking, heat oil in a skillet. Add garlic and sauté garlic for 30 seconds. Next, add the cauliflower and cook for 2-3 minutes or until it gets slightly tender. Next add spinach and cook just to wilt it. Add the oats, stir to combine and heat through.
- Prepare the egg as you prefer.
- Serve with oats and veggies in the bottom, topped with egg. Season with salt and pepper.
The sky is the limit so feel free to experiment and try out your own flavors to create a healthy, fiber and vegetable filled breakfast today!!!!
Did you try this recipe? Did you like this combination or try a different one? Leave me a comment here on the blog or send me a message using the chat function in the bottom right corner of the screen. Tag @cookeatlivelove in your photos so I can see your creations.