Yields: 1 serving
Prep Time: 10 minutes
Cooking time: 15-20 minutes
Ingredients
Base
- 1 cup cooked quinoa or brown rice (or cauliflower rice for a lower-carb option)
Vegetables
- 1/2 cup diced sweet potato
- 1/2 cup chopped broccoli or Brussels sprouts
- 1/2 cup sliced mushrooms
- 1/4 cup diced onion
- 1/2 cup baby spinach
Protein
- 1 egg or 1/4 cup scrambled tofu
Flavor
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and pepper to taste
Toppings (optional)
- 1/4 sliced avocado
- 2 tablespoons salsa
- Hot sauce (if you like a kick)
- Chopped fresh herbs (parsley, cilantro, chives)
Instructions
1. Prep the Vegetables: Wash, dry, and roughly chop all the listed vegetables.
2. Roast the Veggies
- Preheat the oven to 400°F (200°C).
- In a medium bowl, toss the sweet potato, broccoli/Brussels sprouts, mushrooms, and onion with olive oil, garlic powder, onion powder, salt, and pepper.
- Spread the vegetables in a single layer on a baking sheet. Roast for 15-20 minutes, or until tender and slightly browned.
3. Cook the protein
- While the veggies roast, prepare your chosen protein source.
- Egg: Heat a small non-stick skillet over medium heat. Add a bit of oil or butter. Fry or scramble your egg to your preferred doneness.
- Tofu: Heat a bit of oil in a skillet. Crumble and scramble the tofu until browned. Season with salt, pepper, and any desired spices.
4. Assemble the bowl
- In a serving bowl, add your chosen base (quinoa, brown rice, or cauliflower rice).
- Top with roasted vegetables, baby spinach, and your cooked egg or tofu scramble.
- Add your favorite toppings: avocado, salsa, hot sauce, herbs, etc.
Tips and Customizations
Get creative with vegetables: Use whatever’s in season or your favorites: zucchini, bell peppers, asparagus, cherry tomatoes, etc.
Spice it up: Add a pinch of chili flakes, curry powder, or your favorite spice blend to the roasted veggies.
Vary your protein: Try chickpeas, black beans, or even a breakfast sausage substitute.
Make it creamy: Add a dollop of Greek yogurt or a drizzle of tahini sauce.
