Active time: 15 minutes Total time: 30 minutes
Fuel up with whole grains, veggies and protein, and you are off to a great start to the day. This quinoa bowl is easy to prepare the night before — just cook the quinoa and cut the veggies, then you can warm the grains, toss the veggies and scramble the egg whites before serving.
This breakfast starts your day off on the right foot by helping you get in a serving of vegetables, a decent dose of protein and enough fiber to help keep you full throughout the morning.
Quinoa and Egg White Bowl With Veggies
Ingredients
- 1 cup (170g) quinoa, dry
- 3 tbsp olive oil, divided
- 1 tbsp balsamic vinegar
- 1 tsp maple syrup
- 1 cucumber, thinly sliced
- 2 cups (128g) snap peas
- 2 cups (50g) fresh spinach
- 6 large egg whites
- 1 large egg
- 2 tbsp shredded parmesan cheese
Directions
To cook the quinoa, rinse quinoa in a fine mesh strainer, bring 2 cups water to a boil in a small saucepan, then add the rinsed quinoa. Bring water to a boil, reduce the heat to low and cover. Cook for 15 minutes, until the water is absorbed and the quinoa is tender. Remove from heat. (Note: The quinoa can be cooked up to four days ahead of time and stored in the refrigerator. Reheat on the stove or in the microwave before assembling bowls.)
While the quinoa is cooking, prepare the vegetables. In a large mixing bowl, whisk together 2 tbsp olive oil, balsamic vinegar and maple syrup. Add the cucumber, snap peas and spinach and toss to coat.
When the quinoa is done cooking, whisk the egg whites, egg and parmesan cheese in a small bowl. Place a medium nonstick saute pan over medium heat and add 1 tbsp olive oil. When the oil is hot, add the eggs and cook, stirring frequently, until the eggs are set and fully cooked, about 3 minutes.
To serve, place 3/4 cup quinoa in each of four bowls, then divide the vegetables and eggs evenly among each bowl. Serve immediately.
Serves: 4 | Serving Size: 1 bowl
Nutrition (per serving): Calories: 338; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 3g; Cholesterol: 54mg; Sodium: 158mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 4g; Protein: 15g
Originally published June 28, 2020; Updated January 2026
Publisher: Source link
