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.
This breakfast option is full of fiber from the whole grain and along with the protein and/or fat will increase the satisfaction you get from your breakfast. What does that mean? It means you will feel more satisfied by your meal and the length of time before your hunger returns increases.
There are many types of whole grains out there that make a tasty base for your savory breakfast bowl. My top choices are steel cut oats, bulgur, and quinoa but you can choose your favorite or even experiment a bit to figure out which grains you like. 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. Many of the grains are also a source of protein which is an added benefit (insert info graphic for protein). One cup of cooked of steel cut oats or quinoa provides 7 g or 8 g of protein respectively. Quinoa is different from other grains or seeds because it is a complete protein and contains all 9 essential amino acids we need to get from our diet.
Of course, when it comes to the vegetables pick your favorites but I highly recommend cruciferous veggies such as broccoli, cauliflower, spinach and kale. Recommendations for how many vegetables we should eat daily vary by age and sex, but on average range from 4-6 half cup servings daily per the USDA My Plate. Vegetables are packed with fiber, antioxidants, vitamins and minerals and you will find you get the best benefit when you eat the rainbow so keep your selections varied.
Flavor your bowl
You can jazz it up any way you want so feel free to experiment but some ideas for flavoring are garlic, turmeric, peppers, hot sauce…the sky is the limit!
Here’s one of my favorites…
Spinach and Egg Breakfast Bowl
A savory spin on a bowl of oatmeal with loads of fresh cooked vegetables, all topped off with an egg. Quick and easy to prepare for mornings when you are on the run.
- 1 cup of cooked steel cut oats or any other whole grain of choice
- ½ cup of frozen spinach
- 1 tsp of minced garlic
- 1 tsp of olive oil
- 1 egg
- Step 1 Sauté garlic for 30 seconds in pan with 1 tsp of olive oil and then add spinach and cook until hot.
- Step 2 Cook egg as you prefer.
- Step 3 Layer in bowl with oats on bottom, then vegetable and top with the egg and season with salt and pepper.
**Steel cut oats take 20-30 minutes to prepare so during the work week I have them precooked so I can heat quickly.
**If you prefer to use fresh vegetables you can prep and cook these the night before and quickly reheat.