Power Protein Breakfast Bean Bowl with Microwave-Poached Egg

Morning routines can feel like a race against the clock—with nutrition often sacrificed for convenience. But what if you could have a protein-packed, chef-worthy breakfast ready in minutes? This Power Protein Breakfast Bean Bowl transforms humble pantry staples into a satisfying morning meal, crowned with a perfectly poached egg that requires no special equipment—just your microwave. The secret technique delivers that luxurious, runny yolk experience without the fuss of boiling water or the timing anxiety of traditional poaching methods.

Why This Bowl Powers Your Day

This breakfast bowl is thoughtfully composed to provide sustained energy throughout your morning. The fiber-rich black beans paired with quinoa create a complete protein source that keeps hunger at bay for hours. The microwave-poached egg adds another protein boost while contributing essential vitamins and that satisfying richness we crave. Fresh vegetables and avocado deliver antioxidants, healthy fats, and a rainbow of nutrients that support everything from brain function to gut health. It's not just breakfast—it's functional fuel disguised as a delicious meal.

The Recipe (Serves 2)

Prep Time: 10 minutes
Cook Time: 25 minutes (including quinoa cooking time)
Total Time: 35 minutes

Ingredients:

½ cup uncooked quinoa
1 cup water (for cooking quinoa)
1 tablespoon olive oil
1 small red onion, finely diced
⅓ cup diced red bell pepper
2 cloves garlic, minced
½ teaspoon smoked paprika
¼ teaspoon ground cumin
1 cup low-sodium black beans, rinsed and drained
⅓ cup vegetable broth
¼ teaspoon sea salt
Dash of hot sauce (optional)
2 cups water, divided (for poaching eggs)
2 teaspoons apple cider vinegar, divided
2 large eggs
½ avocado, sliced
2 tablespoons crumbled feta cheese
2 tablespoons chopped fresh cilantro
2 lime wedges for serving

Instructions:

First, cook the quinoa: Rinse quinoa in a fine mesh strainer under cold water for about 30 seconds. In a small saucepan, combine quinoa with 1 cup water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until water is absorbed and quinoa is tender. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
While quinoa is cooking, heat olive oil in a medium skillet over medium heat. Add onion and bell pepper; cook until softened, about 3 minutes. Add garlic, smoked paprika, and cumin; cook for 30 seconds until fragrant.
Stir in the cooked quinoa, black beans, vegetable broth, and salt. Simmer until most of the liquid is absorbed, about 3-4 minutes. Remove from heat and stir in hot sauce if using. Divide between two serving bowls.
For each microwave-poached egg: Pour 1 cup of water into a microwave-safe bowl and add 1 teaspoon of apple cider vinegar. Carefully crack an egg into the water, ensuring it's fully submerged. Cover the bowl with a microwave-safe plate.
Microwave on high for 60-75 seconds, or until the white is set. Check at 60 seconds and add more time in 10-second intervals if needed.
Using a slotted spoon, carefully remove the egg, blot excess water with a paper towel, and place it on top of the bean mixture. Repeat with the second egg.
Top each bowl with sliced avocado, crumbled feta, and fresh cilantro. Serve with a lime wedge for squeezing over the top.

Make It Your Own

This versatile bowl welcomes customization based on your preferences and what's in your pantry:

Time-saving tip: Cook extra quinoa in advance and refrigerate for up to 3 days to make this truly a quick weekday breakfast
Swap black beans for pinto beans or chickpeas for different flavor profiles
Add a sprinkle of toasted pumpkin seeds or sunflower seeds for extra crunch and nutrients
Include sautéed spinach or kale for additional greens
Try different cheese options—cotija, sharp cheddar, or dairy-free alternatives all work well
For a spicier kick, add diced jalapeño or a dash of chipotle powder
Prepare the bean-quinoa mixture ahead of time and reheat with a splash of water before adding the fresh toppings and poached egg

Protein Power for Your Day

The beauty of this breakfast bowl lies not just in its flavors but in its function. With approximately 18 grams of protein per serving, it delivers the fuel your body needs to maintain energy, support muscle repair, and keep blood sugar levels stable throughout the morning. The beans provide fiber that slows digestion, while the egg offers high-quality complete protein that's readily absorbed.

Breaking the egg yolk creates a natural sauce that enriches every bite, transforming simple ingredients into a luxurious morning ritual. While the full recipe takes about 35 minutes to prepare from scratch, the make-ahead options mean you can enjoy this nourishing breakfast in just 5 minutes on busy weekday mornings—proof that healthy meals can be both accessible and delicious.

If you make this recipe, we'd love to see your creations! Use #SanguinaRecipes and tag us on our Facebook, Twitter, or Instagram!