protein breakfast bowl
protein breakfast bowl

Protein Breakfast Bowl

In this breakfast bowl, there are multiple sources of protein: quinoa, sausage, eggs, spinach, and sun-dried tomatoes.

Prep Time: 10 minutes

Cook Time: 5 minutes
Share on facebook
Share on pinterest
Share on email

 This post may contain affiliate links. Please read my disclosure policy.

Recipe Rundown

A high protein breakfast bowl is a nutritious start to the day. Does anybody else try to focus on protein for breakfast? This has been a recent revelation for me. If I get a good amount of protein in the morning, I have a fighting chance of meeting my nutrition goals for the day. Plus, it makes me feel good.

sunny side up eggs over quinoa in a blue bowl
Sunny side up eggs with fully cooked whites and runny yolks

This high protein bowl is also high in fiber thanks to a seed called quinoa. It’s amazing how eating this breakfast satisfies and fills my belly for hours. I also like how the protein comes from different sources. Sausage, tomatoes, spinach, eggs, and quinoa are the major players here–each seriously high in protein.

How to Make This Protein Breakfast Bowl (plus make ahead tips)

Since this recipe creates up to 6 breakfast bowls, you may want to break this into steps.

  1. Cook the quinoa
  2. Saute the breakfast sausage
  3. Add the quinoa to the sausage along with seasoning
  4. Fry an egg

Store the cooked quinoa and make the amount you want to eat fresh to order.

Over 4 days, I added my quinoa to the pan along with the fresh tomatoes, spinach, and onions and had breakfast ready in minutes. I like a runny yolk for this because it helps the dry quinoa have a more pleasing texture. Some people have a preference for a cooked yolk and that’s totally fine. I would just recommend a little sriracha for a bit of sauce.

Since quinoa can have a nutty flavor profile, it benefits from spices, salt, and the infused oil. When you add the olive oil to the pan, the green onions help season the oil which gets absorbed by the quinoa. While I use paprika, you can absolutely substitute other spices like garlic.

sunny side up eggs over quinoa close up

I decided to try a chorizo sausage because I don’t often find excuses to use it, but I think any sausage would work. The key to making this bowl flavorful is to cut the sausage into small pieces so that you get the rich umami flavor dispersed with the quinoa seeds.

sunny side up eggs with runny yolk

Protein Breakfast Bowl

In this breakfast bowl, there are multiple sources of protein: quinoa, sausage, eggs, spinach, and sun-dried tomatoes.
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: quinoa, gluten free
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 4 people
Calories: 491kcal


  • 4 T olive oil
  • 6 links sausage cut into half-moon slices 1/2-inch thick
  • 2 cups quinoa cooked*
  • 4 green onions sliced thinly
  • 1 box cherry tomatoes
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1 bag spinach
  • 2 eggs cooked to your preference


  • In a large skillet, heat the olive oil over medium heat. Add the sausage and cook until slightly brown, about 2 minutes. Add the cooked quinoa, green onion, cherry tomatoes, paprika, and salt. Allow the quinoa to get somewhat crispy, about 4 minutes. Then stir in spinach. Toss to combine and cook the spinach just until wilted.
  • Transfer to bowls and top with cooked eggs or store in an airtight container for up to 4 days. Garnish with sriracha or sliced green onion.


Always rinse dry quinoa by swirling it around in a sieve placed submerged in a bowl of water. Strain the quinoa and transfer to a pot. Over medium heat, dry the quinoa and add a pinch of salt. Add approximately 3 1/2 cups water for 2 cups quinoa (ratio of 1 1/4 cup water:1 cup quinoa). Bring to boil then lower to the lowest heat setting and cook, covered, for 12-15 minutes. Keep covered to steam 10 minutes then fluff with a fork.


Calories: 491kcal | Carbohydrates: 58g | Protein: 15g | Fat: 22g | Saturated Fat: 3g | Cholesterol: 98mg | Sodium: 658mg | Potassium: 929mg | Fiber: 8g | Vitamin A: 7155IU | Vitamin C: 22.2mg | Calcium: 131mg | Iron: 6.4mg

*Recipe inspired by Wildflower Bread Company

Thank you for being here! Did you make this recipe? Click on the star rating or leave a comment below. I’d love to hear how you got on. Connect with me @thefrayedapron on Instagram or Pinterest.

More Recipes

Notify of

Inline Feedbacks
View all comments
Would love your thoughts, please comment.x