High-Protein Egg & Avocado Breakfast Bowl

This is the breakfast to build when you want something that actually holds you until lunch.

Whole eggs bring the flavour, egg whites lift the protein without much extra fat, and a spoonful of Greek yogurt or cottage cheese quietly pushes the total higher. Avocado, greens, and tomato round it out.

It takes less than twenty minutes and it does not rely on processed breakfast meats to feel substantial.

Prep time

10 minutes

Cook time

8 minutes

Total time

18 minutes

Servings

2 servings

Ingredients

• 4 large eggs
• 1 cup liquid egg whites (about 240 ml)
• 1 medium avocado, sliced
• 2 large handfuls baby spinach or mixed greens
• 1 medium tomato, diced, or 1 cup cherry tomatoes, halved
• 1/2 cup plain Greek yogurt or low-fat cottage cheese (optional protein base)
• 2 slices whole-grain toast, or 1 cup roasted potatoes (optional carbohydrate)
• 1 teaspoon olive oil
• Fresh herbs such as chives, parsley, or dill
• Black pepper, and salt to taste

Instructions

1. 1Warm the olive oil in a nonstick skillet over medium-low heat.
2. 2Add the spinach and cook for about 1 minute, just until wilted. Move it to the side of the pan or set it aside.
3. 3Whisk the eggs and egg whites together with a pinch of pepper, then pour into the pan.
4. 4Cook gently, folding the eggs every 20 to 30 seconds, until just set. Soft and slightly glossy is the goal, so pull them off the heat early.
5. 5Divide the greens between two bowls, then add the eggs.
6. 6Top each bowl with sliced avocado, diced tomato, and a spoonful of Greek yogurt or cottage cheese if using.
7. 7Finish with fresh herbs, black pepper, and toast or potatoes on the side.

Approximate Nutrition Per Serving

Values are approximate. Brands, portion sizes, and ingredient substitutions can change the totals.

Simple Substitutions & Variations

• Skip the toast and potatoes for a lower-carbohydrate version.
• Use all whole eggs if you prefer, or shift further toward egg whites to lower the fat.
• Swap the spinach for arugula, kale, or leftover roasted vegetables.
• Dairy-free? Leave out the yogurt or cottage cheese and add a little more egg white.
• A dash of hot sauce or a squeeze of lemon brightens the whole bowl without adding sodium the way bacon would.