Morning fatigue doesn't stand a chance! This vibrant Quinoa Avocado Breakfast Bowl combines iron-rich ingredients in a delicious, Instagram-worthy package that's ready in just 10 minutes (not including prep). While traditional breakfast options often fall short on iron content, this protein-packed bowl delivers the nutrients you need to combat fatigue and support healthy iron levels. Combining quinoa (a complete protein containing iron) with vitamin C from fresh tomatoes creates the perfect mix for optimal iron absorption.
Why Your Iron Levels Will Love This Bowl
Quinoa isn't just trendy—it's a powerhouse of nutrition, providing 2.8mg of iron per cup, along with protein and fiber that helps maintain steady energy levels throughout the morning. When paired with vitamin C-rich tomatoes, iron absorption is further enhanced. Adding eggs provides heme iron, which is more readily absorbed than plant-based sources, making this bowl especially beneficial for those managing anemia.
The Recipe (Serves 2)
Ingredients:
- ½ cup uncooked quinoa (yields 1 cup cooked)
- 1 cup water
- Pinch of salt (for quinoa)
- 1 teaspoon olive oil
- 2 green onions, thinly sliced
- ¼ teaspoon crushed dried rosemary
- ⅛ teaspoon salt
- ⅛ teaspoon ground pepper
- 2 soft-boiled or hard-boiled eggs
- ½ California avocado, sliced
- ½ tomato, chopped
- 4 teaspoons crumbled feta cheese
Instructions:
Cook the quinoa:
- Rinse quinoa thoroughly in a fine-mesh strainer under cold water
- Combine quinoa, water, and a pinch of salt in a medium saucepan
- Bring to a boil over high heat, then reduce to low and cover
- Simmer for 15-20 minutes until water is absorbed and quinoa is tender
- Remove from heat, fluff with a fork, and let stand covered for 5 minutes
- Let cool slightly before assembling bowls
Assemble the Bowls:
- Place the quinoa in a medium bowl and stir in the olive oil, green onions, rosemary, salt, and pepper. Divide the quinoa mixture evenly between two bowls.
- Top each bowl of quinoa with 1 egg and half of the avocado slices, tomato, and feta cheese. Serve immediately.
Time-Saving Tip: Make quinoa the night before or use leftovers from meal prep. Cooked and cooled quinoa works perfectly in this recipe.
Nutritional Information (per bowl):
- Calories: 325
- Protein: 13.9g
- Iron: 4.2mg (23% DV)
- Carbohydrates: 35g
- Fat: 15.9g
- Fiber: 6.1g
Make It Your Own
Boost the iron content even further with these customization options:
- Add a handful of baby spinach for an extra iron boost
- Sprinkle with pumpkin or sunflower seeds for additional iron and zinc
- Include black beans for more plant-based iron
- Top with hemp hearts for omega-3 fatty acids and additional iron
- Swap feta for nutritional yeast to make it dairy-free while adding B vitamins
Storage Tips
While best enjoyed fresh, you can prep components separately:
- Cook quinoa in advance and store in an airtight container for up to 5 days
- Prep hard-boiled eggs up to 3 days ahead
- Cut avocado and tomato fresh just before serving
This Quinoa Avocado Breakfast Bowl is more than just a trendy breakfast—it's a thoughtfully crafted combination of ingredients that work together to support healthy iron levels. Whether you're managing anemia or simply looking to boost your iron intake naturally, this bowl delivers nutrition and satisfaction in every bite.
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