Tired of eating breakfast and being hungry an hour later? I know the feeling. You grab a bowl of cereal or a toaster pastry, and by 10 a.m., your stomach is growling again.
It’s a frustrating cycle. You need fuel that actually lasts.
This high-protein breakfast bowl is the answer. It’s packed with good stuff to keep you full, focused, and ready to tackle your day.
What You’ll Need
- Cooked Quinoa: 1 cup
- Turkey Sausage: 2 links, casings removed
- Large Eggs: 2
- Baby Spinach: 1 large handful
- Avocado: ½, sliced
- Olive Oil: 1 teaspoon
- Salt and Pepper: to taste
- Optional: Salsa or hot sauce for topping
Tools For The Job
- Small Saucepan (for quinoa)
- Non-stick Skillet
- Spatula
- Knife and Cutting Board
How to Make It
Step 1: If your quinoa isn’t already cooked, make it now. Just follow the package directions. It’s usually a 1-to-2 ratio of quinoa to water.
Step 2: Heat the olive oil in your skillet over medium heat. Add the turkey sausage and break it up with your spatula. Cook until it’s browned, about 5-7 minutes.
Step 3: Push the sausage to one side of the pan. Add the handful of spinach to the empty side and let it wilt for a minute or two.
Step 4: Crack the two eggs into the skillet. Cook them how you like them – I prefer sunny-side up so the yolk gets nice and jammy.
Step 5: Time to build your bowl! Start with the warm quinoa as your base.
Step 6: Top the quinoa with the cooked sausage and wilted spinach.
Step 7: Gently place your cooked eggs on top. Add the sliced avocado and a sprinkle of salt and pepper. A spoonful of salsa is great here, too.
Pro Tips
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Rinse Your Quinoa: Always rinse quinoa under cold water before cooking. This removes its natural coating, called saponin, which can make it taste bitter.
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Don’t Crowd the Pan: Use a big enough skillet. If you cram everything in, the sausage will steam instead of brown.
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Prep Ahead: Cook a big batch of quinoa and sausage on Sunday. In the morning, you just have to heat it up and cook a fresh egg. Breakfast in 5 minutes.
Substitutions and Variations
This bowl is easy to change up based on what you have.
| Ingredient | Swap With |
|---|---|
| Quinoa | Brown Rice, Farro, Cauliflower Rice |
| Turkey Sausage | Chicken Sausage, Black Beans, Chorizo |
| Spinach | Kale, Arugula, Swiss Chard |
| Eggs | Tofu Scramble, Chickpeas |
Make Ahead Tips
You can prep most of this bowl ahead of time for super fast mornings.
Cook the quinoa and sausage as directed. Let them cool completely.
Store them in an airtight container in the fridge for up to 4 days.
In the morning, just reheat the quinoa and sausage, cook a fresh egg, and add your avocado.
What’s Inside?
Here is a quick look at the nutrition. These numbers can change based on your exact ingredients.
| Nutrition Facts | Amount per Serving |
|---|---|
| Calories | 450 kcal |
| Protein | 30 g |
| Fat | 25 g |
| Carbohydrates | 28 g |
Diet Swaps & Perfect Pairings
Need to adjust for a specific diet? No problem.
| Diet Type | Recommended Swaps & Pairings |
|---|---|
| Vegetarian | Use black beans or a plant-based sausage. |
| Keto | Swap quinoa for cauliflower rice. |
| Dairy-Free | Recipe is already dairy-free! |
| Pairings | A side of fresh fruit or a cup of black coffee. |
Leftovers and Storage
Got leftovers? Store them in an airtight container in the refrigerator.
They should stay good for about 3 days. The avocado might brown a little, but it will still taste fine.
Frequently Asked Questions
Q1. Can I use a different grain?
Ans: Yes! Brown rice, farro, or even barley work great. For a low-carb option, try cauliflower rice.
Q2. How do I make this vegan?
Ans: Easy. Swap the sausage for black beans or a vegan sausage crumble. Instead of eggs, make a quick tofu scramble.
Q3. Is this recipe good for meal prep?
Ans: It’s perfect for it. I recommend prepping everything except the eggs and avocado. Cook those fresh each morning for the best taste and texture.
Wrapping Up
This breakfast bowl is more than just a recipe; it’s a better way to start your day. No more mid-morning hunger pains.
Give it a try this week.
I’d love to hear how it goes. Drop a comment below and let me know if you made any fun changes
