Protein-Packed Breakfast Bowl (High-Protein, Balanced, Customizable)
Recipe Description
This Protein-Packed Breakfast Bowl is a nourishing, high-energy morning meal designed to keep you full for hours. It combines fluffy scrambled eggs, Greek yogurt, quinoa, fresh vegetables, and healthy toppings to create a balanced bowl with 30–40+ grams of protein, depending on your add-ins.
It’s easy, fast, and perfect for meal-prep or busy mornings.Total Time Breakdown
Step Time
Cook quinoa (or use pre-cooked) 12–15 mins
Cook eggs or tofu 3–5 mins
Assemble bowl 2 mins
Total Time (fresh) 17–22 mins
Total Time (using pre-cooked quinoa) 5–7 mins
Ingredients (1 Large Protein Bowl)
Base
½ cup cooked quinoa (or ¼ cup dry)
2–3 large eggs or ½ cup tofu scramble
½ cup plain Greek yogurt (2% or 0%)
Veggies + Flavor
avocado, sliced
½ cup cherry tomatoes, halved
¼ cup cucumbers or spinach
1 tbsp green onions or herbs (optional)
Protein Boosters (add any 1–3)
2 tbsp hemp seeds (6g protein)
1 tbsp chia seeds (2g protein)
3 tbsp roasted chickpeas (4g protein)
2 tbsp shredded cheddar or feta (2–4g protein)
2 tbsp nut/seed butter (3–4g protein)
Seasoning
Salt + pepper
½ tsp paprika
½ tsp garlic powder
Hot sauce, tahini, or yogurt drizzle (optional)Instructions
1. Prepare the Quinoa (if not pre-cooked)
Rinse ¼ cup quinoa under cold water.
Add to pot with ½ cup water + tiny pinch of salt
Bring to boil → reduce heat → cover → simmer 12–15 mins.
Fluff and let cool slightly.
2. Make the Eggs (or tofu)
For Eggs:
Whisk 2–3 eggs with salt + pepper.
Heat pan with a little oil or olive oil
Pour in eggs, cook on medium-low, gently folding until fluffy (2–3 mins).
For Tofu
Crumble ½ cup firm tofu into pan
Add turmeric, garlic powder, and pinch of salt
Cook 3–4 mins until hot and lightly golden
3. Assemble the Bowl
Into a wide bowl
Add quinoa on one side
Add scrambled eggs or tofu on another side.
Add Greek yogurt in the center
Arrange tomatoes, avocado, and greens around.
Sprinkle hemp seeds/chia/cheese or other boosters.
Drizzle optional sauce (hot sauce, tahini, olive oil).
4. Taste + Adjust
Add more salt, pepper, herbs, or lemon for freshness
Protein Breakdown (Approx.)
Eggs (3): 18g
Greek yogurt ½ cup: 10g
Quinoa ½ cup: 4g
Hemp seeds 2 tbsp: 6g
Optional cheese 2 tbsp: 2–4g
Total: 30–42g protein depending on add-inV
ariations
Sweet Version
Replace eggs with cottage cheese
Add berries, bananas, nut butter, granola
Add protein powder to yogur
Vegan Version
Replace eggs with tofu scramble
Replace yogurt with soy or coconut Greek-style yogurt
Add chickpeas or tempeh baconl
Low-Carb Version
Swap quinoa for cauliflower rice
Add more avocado and eggs
FAQ / Q&A
Q1: Can I meal-prep this breakfast bowl?
Yes—prep quinoa, chopped veggies, and toppings ahead.
Add eggs fresh in the morning for best texture.
Q2: Can I make this bowl dairy-free?
Absolutely. Use coconut or soy Greek yogurt.
Add an extra protein source (hemp seeds or tofu) to compensate.
Q3: How do I increase protein even more?
Try adding:
1 scoop unflavored protein to the Greek yogurt
Extra egg (or egg whites)
Tempeh or grilled chicken strips
More hemp/chia seeds
Q4: Can I make this without eggs?
Yes—replace eggs with:
Tofu scramble
Chickpea omelet pieces
Black beans or tempeh
Q5: Is quinoa required?
No. You can replace it with:
Brown rice
Cauliflower rice
Oats (for a savory-oat bowl)
Roasted potatoes