Avocado Breakfast Bowl with Leafy Greens

Created by: Deborah Murphy MS, RDN

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Diet & Health: , , , , ,

Prep time:
10 Minutes
Cook time:
25 Minutes
Ready in:
35 Minutes

Recipe Description:

This avocado breakfast bowl with leafy greens is a delicious way to start your day with fiber, protein, and heart healthy fats. A quick avocado tahini sauce with lemon brings it all together.

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Servings:

  • Recipe serving size: 1 bowl
  • Number of servings:

Ingredients:

  • For the Bowl:

  • 1 medium sweet potato, chopped (about 1 ¾ cup)
  • 1/4 tsp. smoked paprika
  • 1/4 tsp. garlic powder
  • 1/4 tsp. salt
  • 1/2 cup quinoa
  • 1 cup water 
  • 2 eggs
  • 2 cups arugula
  • 1 ripe, fresh avocado, halved, pitted, peeled, and chopped
  • 1/4 cup pickled red onions
  • Avocado Tahini Dressing (Makes extra):

  • 1/2 large avocado
  • 1/4 cup tahini
  • Juice from 1 lemon (2 tablespoons)
  • 3/4 cups water
  • 1 Tbsp. fresh chives
  • Salt and pepper, to taste

Instructions:

  1. Preheat the oven to 400 degrees Fahrenheit. Add the chopped sweet potato to a baking sheet. Spray with cooking oil, then add the smoked paprika, garlic powder, and salt. Toss to coat in spices. Bake for 22-25 minutes or until tender.
  2. In a medium saucepan, add the quinoa and water. Bring to a simmer and cover, cooking for 12-15 minutes or until the quinoa is tender and fluffy.
  3. Fill a small saucepan with water and bring to a boil. Use a slotted spoon to lower eggs into the water. Cook for 8 minutes then transfer eggs to a bowl of ice water to cool before peeling.
  4. Add the dressing ingredients to a small blender and puree until smooth. Add more water, a tablespoon at a time, if needed, to thin until pourable.
  5. Assemble the bowls, each with ½ a sweet potato, ½ cup quinoa, 1 egg, 1 cup arugula, ½ an avocado, 2 tablespoons pickled red onion and 3 tablespoons of dressing.

Notes & Tips:

To make preparation easier in the mornings, you can prepare all the different elements of this bowl in advance (roast the potatoes, make the quinoa, boil the eggs, and blend the dressing) and store in the refrigerator until you are ready to eat.

For quick pickled red onions, place thinly sliced onions in a jar, covering with apple cider vinegar and a dash of salt. Let sit 30 minutes before using and store in refrigerator.

Recipe Videos:

YouTube video
Nutrition Facts

2 servings per recipe
Serving Size 1 serving (480g)

Amount Per Serving
Calories 620
% Daily Value*
Total Fat 38g 49%
Saturated Fat 6g 30%
Trans Fat 0g -
Polyunsaturated Fat 8g -
Monounsaturated Fat 21g -
Cholesterol 185mg 62%
Sodium 610mg 27%
Total Carbohydrate 57g 21%
Dietary Fiber 17g 61%
Total Sugars 9g -
Includes 1g Added Sugars 2%
Protein 18g -
Vitamin D 1.1mcg 6%
Calcium 150mg 10%
Iron 4.7mg 25%
Potassium 1510mg 30%
Vitamin A 350mcg 40%
Vitamin C 37mg 40%
Vitamin E 4.5mg 30%
Vitamin K 58mcg 50%
Thiamin 0.57mg 50%
Riboflavin 0.68mg 50%
Niacin 5.2mg 35%
Vitamin B6 0.85mg 50%
Folate 230mcg DFE 60%
Vitamin B12 0.55mcg 25%
Pantothenic Acid 3.0mg 60%
Choline 200mg 35%
Phosphorus 480mg 40%
Magnesium 155mg 35%
Zinc 3.6mg 35%
Selenium 24mcg 45%
Copper 0.89mg 100%
Manganese 0.90mg 40%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.