QUINOA BREAKFAST BOWL WITH ALL FIVE FOOD GROUPS: PACKED FOR POWER
They say that breakfast is the most important meal of the day, and honestly, I have to agree! I really feel like your morning meal just sets the tone for the entire day. Think about it: if you’re not getting the nutrient boost you need, you may feel sluggish, fatigued, and all-around unproductive. And as most parents know, that’s not an option with little ones full of energy!
Not all mornings allow for elaborate recipes or slow sips of coffee, though. And half the time, we’re so busy making sure our kids eat balanced meals that we forget that we should be, too. But, what if I told you that I have the perfect wholesome meal idea that covers all five food groups? And, as an added bonus, it really doesn’t take all that long to make!
Enter: The quinoa breakfast bowl. It’s packed with tons of nutrients that will keep you happy, full, and energized all day long. And, best of all, it’s extremely versatile! No matter if you’re gluten-free, dairy-free, or simply not a huge fan of certain ingredients, there are plenty of ways to make a bowl you love. So, without further ado, let’s get into this savory breakfast recipe and make breakfast feel exciting again!
Quinoa Breakfast Bowl With All Five Food Groups: Packed for Power
This isn’t the first time I’ve shared yummy and nutritious breakfast recipes before—and it won’t be the last! From healthy breakfast bowl recipes to kid-friendly coconut milk smoothies, it’s important to me to remind parents that breakfast can be both easy and nourishing. You don’t have to choose between one or the other! Plus, if something is great for meal prep, you can guarantee it has a place on the blog. (Efficient and delicious? Sign me up!).
That’s exactly why I had to share this do-it-all quinoa bowl with everyone. It’s a flavorful, nutritious, and easy meal that you’ll keep coming back to time and time again. And you may even notice little ones taking a peek at your plate, too! Which just means you have one more way to sneak in fruits, veggies, and plant-based proteins into their diet. That’s a win in my book!
But, before we head straight into the recipe, let’s take a second to talk about the five food groups. Once you get familiar with what they are, building your bowl becomes a lot easier—and more fun!
What Are the Five Food Groups?
Fruits: When you want a healthy dose of vitamins, minerals, and fiber, fresh fruit is an excellent addition to quinoa bowls. You may be hesitant because of quinoa’s earthy, nutty flavor, but they actually pair well together! You can add blackberries, bananas, oranges, apples, or melons.
Vegetables: Vegetables are highly nutritious and full of vitamins, fiber, and minerals—but that’s not all. Eating a proper serving of veggies can also lower blood pressure, protect against chronic diseases, and aid in digestion. Try adding spinach, zucchini, bell peppers, and maybe even a little avocado!
Protein: Protein is like the powerhouse of nutrients. And my mindset is that the more you can add to breakfast, the better! Not only does it help you feel fuller longer, but it also repairs tissues, maintains muscle mass, and produces antibodies. For a quinoa breakfast bowl, toss in a fried egg, soft-boiled eggs, Greek yogurt, tofu, or nut butter. The choice is yours!
Dairy (Or Dairy Alternatives): Remember how, while growing up, we’d always roll our eyes at the infamous “dairy helps build strong bones” saying? Turns out, it’s true! Dairy also helps with things like blood pressure, muscle growth, and nerve function. To get your daily dose of calcium, potassium, and protein, use things like milk, cheese, and yogurt—regular or dairy-free!
Grains: Grains are one the most underconsumed food groups, which is surprising when you learn how important they are. Consuming whole grains is a great source of fiber, complex carbohydrates, vitamins, and minerals. Plus, they also aid in digestion and gut health, and help you feel fuller longer. Aside from quinoa, you can incorporate extra whole grains with things like oats, whole wheat bread, brown rice, and granola.
How to Make a Quinoa Breakfast Bowl With All Five Food Groups
After lots of trial-and-error, I feel like I’ve finally found that perfect quinoa breakfast bowl that makes me excited to eat breakfast. But, as I always say in recipes I post, feel free to personalize it however you’d like! Swap out veggies, add in fruits, mix and match bowl toppings—the possibilities are endless.
Ingredients:
Grains: 1 cup cooked quinoa
Protein: 1 boiled egg
Fruit: ½ cup of fresh berries
Veggies: A small handful of baby spinach
Dairy: A spoonful of cottage cheese
1 tbsp olive oil
A sprinkle of salt and pepper for taste
Optional: A dash of lime juice for added flavor
Instructions:
Step 1: Start by rinsing your quinoa under water until the water runs clear. Then, add a little olive oil in a saucepan—this helps the quinoa from clumping. Combine the quinoa with water (or broth) and put it into the saucepan over medium-high heat.
Step 2: Once the quinoa begins to boil, cover the pot and let it simmer for 15-20 minutes. When you notice it becoming translucent, it’s ready! Add your seasonings, then let it sit for a few minutes so it has a little time to cool down.
Step 3: When the quinoa is cool, scoop it into a bowl. This will serve as your base!
Step 4: Add in your boiled egg—or whichever protein you chose to add.
Step 5: Place a handful of fresh fruit on the side of your bowl.
Step 6: Sprinkle your handful of baby spinach across the bowl. Or, if you plan to blend everything when you eat, you could also just keep it to the side.
Step 7: Finish the bowl by adding in your cottage cheese.
Step 8: Add any toppings you may want. (Maple syrup, honey, chia seeds, etc.) Now it’s ready to eat—enjoy!
Does the Color of Quinoa Make a Difference?
As you scan the shelves at the store, you might notice quinoa isn’t just one color—it comes in white, red, and black. Now, instead of grabbing a box and heading home, you’re asking: “Does it matter which color of quinoa I use?” The truth is, kind of, but not really.
Each color of quinoa provides a similar health boost, so you don’t have to worry about one being more beneficial than the other. The main differences come down to things like flavor, texture, and cooking time. White quinoa, for example, is kind of like the white rice of the quinoa world. It’s light, fluffy, and super mild in flavor. And, actually, it pretty much takes on the flavor of whatever you cook it with! It’s a fantastic option for anyone who’s new to quinoa dishes and feels a little intimidated.
If you want something a little nuttier and a bit chewier, you’ll probably love red quinoa. A lot of people use this color when they’re making things like cold salads. Since it tends to hold its shape better than white quinoa, it won’t sink underneath water-heavy veggies.
And finally, if you want an earthy taste with a very subtle sweetness, try out black quinoa! But beware, the texture may catch you off guard. It has much more of a “sandy” or “crunchy” texture—great if that’s what you like, surprising if you’re not expecting it.
Regardless of which color you choose, quinoa is the perfect addition to any hearty, nutritious breakfast.
This quinoa breakfast bowl makes the first meal of the day exciting again!
When it comes to nourishing our little ones, we can do it no problem. But when it comes to nourishing ourselves, it’s easy to reach for something convenient, quick, and most of the time, not all that healthy. And there’s no shame! Been there, done that. But you deserve a wholesome, hearty breakfast. There’s no better way to start the day than with this quinoa breakfast bowl.
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For even more exciting recipe ideas, head over to the Mothercould blog! Here you can find recipes for breakfast, lunch, dinner, and even snacks—you name it, I’ve got a recipe for it. Also, don’t forget to check out Mothercould In Your Pocket for all of the latest play recipes, cleaning hacks, and engaging activity packs.
