Fried Egg and Avocado Breakfast Bowls

To make this great breakfast bowl a reality every morning, we cook our whole grains in advance and store them in individual portions in our refrigerator or freezer. Defrost what you need and the rest of this meal comes together quickly. Crispy garlic adds texture and lots of flavor, while leftover garlic oil is used to cook the eggs. To reduce oil (and calories), cook the eggs using a combination frying method that uses just 1 tablespoon of oil and hot water (hot water is essential to avoid splashing) to gently cook the eggs until the whites are just set and the yolks are still runny.

Adding Greek yogurt increases the protein content to over 20g, making it a satisfying and balanced breakfast that keeps you full.

Active time: 25 minutes Total time: 25 minutes

Fried Egg and Avocado Breakfast Bowls

Ingredients

• 5 large garlic cloves, thinly sliced
• 2 tablespoons of olive oil
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
• 1 cup (170 g) whole grains, cooked warm or at room temperature, such as quinoa, farro, or brown rice
• 1 small avocado, thinly sliced
• 2 large eggs
• 2 cups (48 g) mixed fresh herbs, such as mint, basil, cilantro, and dill
• 1 tablespoon fresh lemon juice, plus lemon wedges for serving
• ⅔ cup low-fat Greek yogurt, divided
• Crushed red pepper, optional, for garnish

Instructions

In a cold medium-sized skillet, add the garlic and 2 tablespoons olive oil. Cook over moderate heat, swirling the pan occasionally, until the garlic begins to brown, 3 to 5 minutes. Using a fork, transfer the garlic chips to a paper towel-lined plate to drain. Pour all but 1 tablespoon of the garlic oil from the pan.

Divide the grains between two shallow bowls. Garnish each bowl with 1/2 sliced ​​avocado.

In the pan, heat the reserved garlic oil. Crack the eggs into the pan, spacing them at least 1 inch (2.54 cm) apart, and cook over moderate heat until the whites begin to set. Add 1/3 cup hot water to the pan. Cook, basting the eggs with water, until the whites are just set and the yolks are still runny, about 2 minutes. Transfer one egg to each bowl. Season with salt and pepper.

In a small bowl, mix the herbs with the lemon juice. Season with salt and pepper. Divide the herb salad among the cereal bowls.

Finish each bowl with ⅓ cup Greek yogurt and sprinkle the garlic chips on top. Garnish with crushed red pepper if desired. Serve immediately, passing lemon wedges at the table.

For: 2 | Serving size: 1 bowl

Nutrition (per serving): Calories: 430; Total fat: 26 g; Saturated fat: 5 g; Monounsaturated fat: 15 g; Polyunsaturated fat: 4 g; Cholesterol: 212 mg; Sodium: 689 mg; Carbohydrates: 32g; Dietary fiber: 8 g; Sugar: 4g; Protein: 21g

Originally published March 19, 2021; Updated January 2026

The position Fried Egg and Avocado Breakfast Bowls appeared first on MyFitnessPal Blog.

Source link