This breakfast bowl combines a two-egg omelette, quinoa, avocado, orange, vegetables and sunflower seeds with olive oil. Portions can be adapted to appetite and individual needs.
About this breakfast
The bowl brings eggs, grains, vegetables, fruit and seeds together in one meal. Adjust portions to suit your appetite and the rest of your day’s meals.
At a glance
- Approximate prep time: 15 minutes
- Servings: 1
- Energy content varies with ingredients and portions
- Meal type: Breakfast
Ingredients
- Omelette made with 2 eggs
- 1 tbsp olive oil
- 50 g quinoa
- ½ avocado
- ½ orange
- 1 sweet pepper
- 1 cucumber
- 10 g frisée lettuce
- 10 g lettuce leaves
- 10 g spinach
- 10 g parsley
- 10 g green onions
- 1 tbsp extra virgin olive oil
- 5 g sunflower seeds
Method
- Cook the quinoa according to package instructions.
- Prepare an omelette using two eggs and olive oil.
- Arrange the fresh vegetables, leafy greens, avocado and orange in a large bowl.
- Add the cooked quinoa, omelette and sunflower seeds.
- Finish with extra virgin olive oil and serve immediately.
About the ingredients
Eggs contribute protein, while quinoa provides carbohydrate and some fiber and protein. The amount of each nutrient depends on the quantities used and whether ingredient weights are measured before or after cooking.
Avocado, orange and sweet pepper add different flavors, textures and nutrients.
Leafy vegetables, herbs and seeds add variety. Olive oil contributes fat and energy; measuring it helps when calculating a recipe’s nutrition.
Adjust the portion to your appetite and any dietary advice in your care plan.
Frequently asked questions
Can I meal-prep this bowl in advance?
Cook the quinoa and omelette ahead, cool promptly and store separately in covered containers in the refrigerator. Add the avocado, orange and dressing just before eating. Follow safe handling and storage guidance for cooked leftovers.
Is this bowl suitable for a low-carb approach?
Reducing quinoa changes the carbohydrate content. Whether this is useful depends on the rest of the diet and individual needs.
What can I use instead of eggs?
Firm tofu can replace the eggs. Check the amount and product label if you are comparing protein content.
This recipe is educational and general in nature. It is not a substitute for personalised medical or nutritional advice. If you have a health condition or take medication, check with your doctor or a qualified nutritionist before making significant dietary changes.
Want meals built around your own body and goals? At De Clear, functional nutritionist Katarina Bozhko creates personalised nutrition plans based on your history and bloodwork. Book a free consultation to get started.
Evidence and nutrition notes
For a nutrition calculation, record whether the quinoa is weighed dry or cooked, weigh the edible portions and include the oil used in cooking and dressing.
