Breakfast quinoa salad with fried egg

The Importance of Breakfast

Breakfast, often hailed as the most vital meal of the day, sets the tone for our daily energy levels, cognitive function, and overall metabolism. After hours of fasting during sleep, breakfast replenishes the body’s supply of glucose, which is essential for brain function and muscle activity. Skipping this meal can lead to reduced concentration, diminished mood, and an increased propensity for unhealthy snacking later in the day. Hence, a balanced breakfast kickstarts our metabolism and provides the necessary fuel for our brain and body to function optimally.

Eggs: A Power-packed Start

Incorporating eggs into one’s morning routine offers numerous health benefits. Eggs are an excellent source of high-quality protein, which can promote muscle strength, aid in satiety, and support metabolic health.

Moreover, they contain vital nutrients like vitamins B2, B6, B12, and D and essential minerals such as selenium and iodine. The yolk, in particular, contains choline, a nutrient vital for brain health.

Notably, eating eggs for breakfast, compared to a carbohydrate-rich meal, has been associated with better weight management and reduced calorie intake throughout the day due to the prolonged feeling of fullness they provide.

Quinoa: A Wholesome Addition

Quinoa, an ancient grain often mistaken for a seed, is another brilliant ingredient to bolster the nutritional profile of breakfast. It is gluten-free, high in protein, and boasts all nine essential amino acids, making it a complete protein source.

Additionally, quinoa is rich in fibre, magnesium, B vitamins, iron, potassium, calcium, and antioxidants. Its slow-releasing carbohydrates help maintain steady blood sugar levels, making it especially beneficial for those with diabetes or those looking to manage their weight.

Pairing quinoa with eggs amplifies the meal’s protein content, ensuring sustained energy and focus throughout the day.

Breakfast quinoa salad with fried egg

Incorporating eggs into one's morning routine offers numerous health benefits
Course Breakfast
Cuisine American, healthy
Servings 2
Calories 391 kcal


  • 1/4 cup quinoa
  • 1 Avocado
  • 1 tsp lemon juice
  • 4 Handfuls of mixed salad leaves
  • 1/2 Red bell pepper
  • 10 Cherry tomatoes
  • 1 tbsp Coconut oil
  • 4 Eggs


What you need to do

  • Cook the quinoa according to the instructions on the packaging.
  • It is preferable for your gut health to pressure cook your quinoa.
  • Cut the avocado into cubes, and drizzle with lemon juice.
  • Cut the peppers into cubes, and tomatoes into halves.
  • Mix the quinoa with salad leaves, avocado, paprika and cherry tomatoes, and divide onto 2 plates.
  • Fry the eggs in a pan with the coconut oil.
  • Top the salad with two eggs each. Season with salt and pepper then serve.
Keyword highprotein, protein, vegetarian

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