A Savory, Protein-Packed Healthy Breakfast Bowl Recipe (Regular & Plant-Based)

Couture Wellness
Dec 31, 2025
2 min read

Start your day with a healthy breakfast recipe that actually fuels you. This savory, protein-packed healthy breakfast bowl recipe is designed to keep you energized, satisfied, and nourished—whether you follow a plant-based or non-plant-based diet:

Ingredients (1 Serving)

2 eggs (or ½ cup firm tofu for a vegan option)
½ cup cooked quinoa or oats
1 cup spinach or kale, lightly sautéed
½ cup cherry tomatoes, halved (or 1 medium tomato, diced)
¼ avocado, sliced
1–2 tbsp hummus or tahini
Salt & pepper to taste
Optional: sprinkle of nutritional yeast or seeds for extra protein

Instructions

Cook the base: Warm quinoa or oats in a bowl.
Cook the protein: Scramble eggs (or cook to your preference) or sauté crumbled tofu with a pinch of salt and pepper.
Sauté greens: Quickly sauté spinach or kale with tomatoes in a non-stick pan for 2–3 minutes until wilted.
Assemble: Layer quinoa/oats, greens, and protein in a bowl. Top with avocado slices and a dollop of hummus or tahini.
Optional finishing touches: Sprinkle seeds or nutritional yeast for added protein and flavor.

Health Benefits of Key Ingredients

Quinoa (or brown rice, if preferred)

Complete plant-based protein, containing all essential amino acids
High in fiber, supporting digestion and satiety
Rich in magnesium, iron, and B vitamins for energy production

Tofu (or eggs for non-plant-based option)

Excellent source of high-quality protein
Provides calcium and iron (especially important in plant-based diets)
Supports muscle maintenance and overall cellular health

Spinach (or leafy greens of choice)

Packed with vitamins A, C, and K
High in antioxidants and folate, which supports healthy blood and immunity
Provides fiber for digestive support

Avocado

Rich in heart-healthy monounsaturated fats
Contains potassium to support healthy blood pressure
Anti-inflammatory properties help balance overall nutrition

Cherry Tomatoes

High in vitamin C and lycopene, a potent antioxidant
Supports immune function and cardiovascular health
Adds natural sweetness and hydration

Chickpeas (optional)

Plant-based protein and fiber for sustained energy
Supports blood sugar stability
Adds texture and keeps you feeling full longer

Tahini (or nut butter drizzle)

Source of healthy fats and minerals like calcium and magnesium
Supports hormone balance and bone health
Adds creamy flavor and richness without excess sugar

Spices: Turmeric, Black Pepper, Paprika

Anti-inflammatory and antioxidant properties
Supports digestion and immune health
Enhances flavor without added sodium

More Like Our Healthy Breakfast Bowl Recipe

This savory, protein-packed breakfast bowl combines nutrient-dense ingredients to fuel your morning, support muscle and hormone health, and keep you satisfied—whether you follow a plant-based or non-plant-based diet.