This delicious and balanced Brekky Bowl recipe is a great way to start the day with protein, fiber, healthy fats, and tons of flavor! I also love having it as an easy lunch or breakfast for dinner! 😊
As a dietitian, I'm a long time fan of savory breakfasts. And these healthy breakfast bowls are one of my favorite hormone-friendly recipes. Simple habits like taking time to enjoy making yourself a nice breakfast when you have a chance really can be a game changer if you're on a health or weight loss journey!
While brekky smoothie bowls or fruit bowls are delicious and I love to have them as a snack or paired with a protein powder & nut butter, they often contain quite a bit of sugar from the fruit. They also often have added sugars from ingredients like honey or syrup and they don't leave me full for very long.
So this breakfast bowl is on the savory side instead with eggs, cottage cheese, sweet potatoes, avocado, and sauteed greens. There's no added sugar and the balance of nutrients and right macronutrient ratio will keep you full and satisfied. Plus, you can double up on the roasted sweet potatoes so that throughout the week all you really have to do is scramble the eggs and assemble your brekky bowl!
If you like this recipe, you may also enjoy my Feta Scrambled Eggs with tomatoes and spinach, this High-Protein Cottage Cheese Egg Bake, or Avocado Cottage Cheese Toast. If you're looking for a sweeter style of bowl, try my Blueberry Soaked Chia Pudding with chia seeds for dietary fiber, a Greek Yogurt brekky bowl (or Skyr bowl) with blueberries and nuts or seeds. I love adding my homemade Date & Hemp granola to a yogurt bowl.
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Key Ingredient Notes and Substitutions
These healthy Brekky Bowls are made with fresh ingredients. Here's some ingredient notes, but be sure to check the printable recipe card for the exact amounts.
- Eggs - eggs are a complete protein and one of the main ingredients for this recipe! I use large eggs for this recipe. I use the whole egg and not just the egg whites because there are several nutrients found in the egg yolks including fat-soluble vitamins D, A, E, and K.
- Cottage Cheese - cottage cheese is a good source of protein and also adds some calcium and extra flavor to this recipe. I like the texture and consistency of Good Culture brand of cottage cheese if you can find it. If you don't like the flavor or texture of cottage cheese, feel free to substitute it with Greek yogurt.
- Sweet Potatoes - roasted sweet potatoes add a rich texture and nutrients like dietary fiber to support a healthy gut, and vitamins A and C. If you prefer, you can use regular potatoes instead.
- Avocado -use a perfectly ripe avocado for best results. According to the Hass Avocado Board, you can tell if your avocado is ripe if it yields to gentle pressure. It shouldn't be mushy, but not hard either! So give it a gentle squeeze and if it feels lightly soft, it's ready to use.
- Baby Spinach or Mixed Greens - spinach or mixed greens add more nutrients and flavor! They provide dietary fiber for a healthy gut, vitamin K, and antioxidants. I use baby spinach or a power greens mix for this recipe.
- Extra-Virgin Olive Oil - or avocado oil to coat the potatoes before roasting.
- Everything But the Bagel Seasoning - I use Everything But the Bagel Seasoning from Trader Joe's, but you can use any Everything Bagel seasoning or even make your own. If you aren't familiar with it, it's a combination of toasted sesame seeds, poppy seeds, garlic and onion flakes, and salt. Add black pepper too if you want.
- Red Pepper Flakes - optional to add a kick.
- Fresh Lemon Juice - a little squeeze of lemon juice adds citric acid which helps brighten the flavor and color of the avocado to give it that beautiful bright green hue. It also adds some vitamin C! If you prefer, substitute with lime juice instead.
- Salsa - optional for your eggs!
- Kosher Salt & Pepper - to tie all the flavors together.
How to Make a Brekky Bowl
Below are the instructions for how to make this healthy breakfast bowl with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: The first step is to roast your potatoes. Preheat the oven to 425℉ (218°C). Line a sheet pan with parchment paper and spray with olive oil spray. Wash and peel your sweet potatoes. On a cutting board, use a sharp knife to cut them into 1 inch cubes. In a large bowl or directly on the baking sheet, coat the sweet potato cubes with olive oil, kosher salt & pepper. Add to the baking sheet in a single layer and bake in the preheated oven for 25-30 minutes. Oven times will vary.
- Step 2: While the potatoes roast, add the eggs, a spoonful of cottage cheese, salt & pepper to a bowl and whisk until well combined. Heat a nonstick skillet or large non-stick frying pan over low to medium heat. Add a drizzle of olive oil or a bit of butter to the skillet and heat. Add the whisked eggs to the center of the pan and scramble them by pushing them from the edges of the pan to the center with a spatula until they're almost done. Remove from heat to let them finish cooking.
- Step 3: In the same pan, add a bit more olive oil if needed and saute the baby spinach or mixed greens until they are just cooked. Add a squeeze of lemon juice.
- Step 4: Assemble your bowl by adding the eggs, sweet potatoes, cottage cheese, diced avocado, and greens. I like to top the avocado & cottage cheese with Everything Bagel seasoning, the eggs with salsa, and the whole bowl with a sprinkle of red pepper flakes, sea salt, and black pepper.
Hint: adding cottage cheese to the scrambled eggs makes them super fluffy!
Dietitian Tip
Breakfast has been shown to cut cravings throughout the day, improve energy levels, regular blood sugar, and reduce risk of chronic illnesses. A perfect way to ensure you'll start the day with a nutrient-rich breakfast is to prep it in advance! Roast the sweet potatoes the night before and your Brekky Bowl can be ready in 10 minutes the next day!
Video of How to Make this Breakfast Bowl
Here is a video of how to make this recipe that I hope is helpful!
Variations
The best part about these Brekky Bowls is you can customize them! Below are some suggestions, but feel free to get creative:
- Spicy - double up on the red pepper flakes or use an extra spicy salsa for a little kick!
- Deluxe - if you have leftover vegetables from the night before, go ahead and add them in! I often add zucchini, roasted broccoli & cauliflower, or halved cherry tomatoes.
- Change up the carb - if you don't have the time to roast the sweet potatoes and you didn't get a chance to in advance, serve it with a fresh banana or berries. A slice or two of sourdough toast work too!
Storage and Meal Prep
- Meal Prep: roast the sweet potatoes ahead of time so all you have to do when you're ready to eat is scramble the eggs and assemble!
- Storage: store leftovers in the fridge for up to 3-4 days.
Expert Tips
- The most time consuming part of this recipe is roasting the sweet potatoes. If you didn't prep them in advance, go ahead and throw those in the oven first while you make the other components.
- Use pre-cut sweet potatoes to make this recipe even easier.
- Flip the sweet potatoes halfway through cooking.
- Be sure to spray the skillet with a little olive oil before pouring the egg mixture in so that it doesn't get stuck to the pan (even if your pan is non-stick)
- Crack your eggs on a flat, clean surface instead of the edge of the bowl. This helps make it less likely you'll get shell in the bowl.
- Use a rubber spatula to cook your eggs if you have one! The flexibility makes it easier to stir the eggs.
- Cook your scrambled eggs over low heat for the softest scramble.
FAQ
While healthy means something different to everyone, these brekkie bowls are a nutrient-rich option that can help you meet your daily values. They contain high-quality protein to support hormone health and several other nutrients including vitamins C, A, D, E, and K and potassium. They also provide dietary fiber to support gut health.
Absolutely! You can use russet, yukon gold, or red potatoes instead of sweet potatoes. Another option is toast! I love enjoying my brekkie bowls with a slice or 2 of sourdough toast or half a whole grain english muffin.
Yes, this is a gluten-free recipe!
Feel free to use egg whites instead of whole eggs! Or if you want some of the nutrients from the yolk, do a half and half mixture of eggs and egg whites.
Related
Looking for other dietitian recipes like this? Try these:
Pairing
These are my favorite dishes to serve with this Brekky Bowl:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Brekky Bowl with Eggs (Healthy Breakfast Bowls)
Equipment
- 1 Skillet
Ingredients
- 2 large eggs
- ¼ cup cottage cheese
- 1 small sweet potato, diced or half a medium SP, ~¾ cup cooked
- ½ small avocado, diced or ¼ of a medium or large avocado
- 1 cup baby spinach or mixed greens
- 1 tablespoon extra virgin olive oil for roasting the sweet potatoes
- 1 squeeze fresh lemon to taste for the greens
- salsa or hot sauce optional, to taste for the eggs
- Everything Bagel seasoning optional, to taste
- red pepper flakes optional, to taste
- kosher salt & black pepper to taste
Instructions
- The first step is to roast your potatoes. Preheat the oven to 425℉ (218°C). Line a sheet pan with parchment paper and spray with olive oil spray. Wash and peel your sweet potatoes. On a cutting board, use a sharp knife to cut them into 1 inch cubes. In a large bowl or directly on the baking sheet, coat the sweet potato cubes with olive oil, kosher salt & pepper. Add to the baking sheet in a single layer and bake in the preheated oven for 25-30 minutes. Oven times will vary.
- While the potatoes roast, add the eggs, a spoonful of cottage cheese, salt & pepper to a bowl and whisk until well combined. Heat a nonstick skillet or large non-stick frying pan over low to medium heat. Add a drizzle of olive oil or a bit of butter to the skillet and heat. Add the whisked eggs to the center of the pan and scramble them by pushing them from the edges of the pan to the center with a spatula until they're almost done. Remove from heat to let them finish cooking.
- In the same pan, add a bit more olive oil if needed and saute the baby spinach or mixed greens until they are just cooked. Add a squeeze of lemon juice.
- Assemble your bowl by adding the eggs, sweet potatoes, cottage cheese, diced avocado, and greens. I like to top the avocado & cottage cheese with Everything Bagel seasoning, the eggs with salsa, and the whole bowl with a sprinkle of red pepper flakes, sea salt, and black pepper.
Video
Notes
- The most time consuming part of this recipe is roasting the sweet potatoes. If you didn't prep them in advance, go ahead and throw those in the oven first while you make the other components.
- Use pre-cut sweet potatoes to make this recipe even easier.
- Flip the sweet potatoes halfway through cooking.
- Be sure to spray the skillet with a little olive oil before pouring the egg mixture in so that it doesn't get stuck to the pan (even if your pan is non-stick),
- Use a rubber spatula to cook your eggs if you have one! The flexibility makes it easier to stir the eggs.
- Cook your scrambled eggs over low heat for the softest scramble.
- Meal Prep: roast the sweet potatoes ahead of time so all you have to do when you're ready to eat is scramble the eggs and assemble!
- Storage: store leftovers in the fridge for up to 3-4 days.
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