This healthy breakfast bowl recipe is packed with plant-based protein and hearty flavors. It reminds me a breakfast you’d order at a diner, yet with less grease and way more nutrients.
How to make a breakfast bowl
Making a breakfast bowl is simple: layer your favorite breakfast sides in a bowl and add toppings. Bam! You’ve got yourself a tasty breakfast that can easily be tailored to ingredients you have on hand or enjoy the most.
Base: Hashbrowns
This healthy breakfast bowl recipe uses a base of homemade hash browns. You can certainly use other bases such as cooked rice or quinoa, riced cauliflower, root veggie home fries, spiralized sweet potato or squash, etc.
Protein: Tofu Scramble
The next component is a protein. I’ve used a deletable tofu scramble. Other plant-based ideas include cooked beans or lentils, tempeh, seitan, vegetarian sausage or chorizo. The choice is up to you!
Flavors: Garlic + turmeric
I like to add other flavors and textures to top the breakfast bowl. Be sure to season each component and it will help you build the flavors overall as you go. Feel free to add spices to your hash browns or tofu scramble.
Topping: Avocado + green onions
Avocado is fantastic on breakfast bowls. It adds creamy, rich flavor and texture. A sprinkling of green onions adds color and freshness. You can also add sliced jalapeno, fresh herbs, diced tomato, chopped spinach or kale, slaw, nuts and seeds, or other flavor-packed plant-based toppings. Add a drizzle of hot sauce or a spoonful of salsa, or another favorite sauce to this breakfast bowl recipe.
How much protein for breakfast?
We’ve all heard about the importance of starting off the day with a good breakfast. But why is that? And does it matter what you eat for breakfast? After a night’s sleep, it’s important to get your metabolism revving again to give you energy as you start your day. The time you eat breakfast is up to you – but you’ll be able to focus better and will be less likely to crave sugary snacks if you start your morning with a protein-packed meal.
Typical adults needs 15+ grams
For the typical adult, 15-25 grams of protein is the general recommendation for breakfast. To calculate how much protein you need every day, multiply your body weight in kilograms by 0.8 grams (or .36 grams for every pound of body weight). This number will of course change according to your specific needs and activity level.
How much protein do I need?
For a baseline… a150 pound woman needs around 54 grams of protein per day. It’s a good idea to divide that amount between meals and snacks throughout the day according to your needs and habits. You can certainly eat more protein, this recommendation is just a good, general amount to aim for.
This healthy breakfast bowl gives you 15 grams of protein thanks to a big boost from the tofu scramble. If you’ve never had tofu scramble before, or if you aren’t usually a fan of tofu, I implore you to give it a try! It’s amazing how the texture and flavor mimics eggs. And of course, if you prefer, you can totally substitute eggs for the tofu scramble. (You’ve gotta make it work for you!)
Health benefits of a breakfast bowl recipe
We’ve covered protein, but what about all the other nutrients? This breakfast bowl recipe is loaded with vitamins, minerals, dietary fiber, and all that other good stuff. I like to aim for a balance of nutrients with my meals, so I like to add veggies and fruit to every meal.
Golden potatoes are a good source of vitamins, particularly if you don’t peel them. They tend to be less starchy than russet potatoes and brown nicely with creamy centers. Yum, yum.
Bell peppers add a lot of vitamin C plus more dietary fiber. Besides being a good source of protein, tofu is an excellent source of calcium, which is important for bone health and maintaining proper blood levels for optimal performance.
Avocado, of course, is one of my favorite foods and are loaded with dietary fiber and healthy fat.
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Take your breakfast game to the next level by giving it a healthy, plant-powered upgrade. This breakfast bowl combines homemade hashbrowns, bell pepper, a yummy tofu scramble, and avocado for a hearty meal to fuel your morning.
Ingredients
- 2 tablespoons olive oil, divided
- 14 ounces firm or extra firm tofu, crumbled
- 2 tablespoons nutritional yeast
- 1/2 teaspoon prepared mustard, any variety
- 1/2 teaspoon sea salt, plus more for seasoning
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon garlic powder
- 1/4 teaspoon freshly ground black pepper, plus more for seasoning
- 2 pounds golden potatoes or sweet potatoes, cubed
- 1/2 cup red bell pepper, diced
- 1/2 cup green bell pepper, diced
- 4 green onions, thinly sliced, white and tender green parts, divided
- 1 large avocado, sliced
Instructions
- Drain tofu. (No need to press excess water out for this.) Crumble tofu into a medium mixing bowl. In a small bowl, stir together nutritional yeast, mustard, turmeric, salt, garlic powder, and black pepper. Add 2 teaspoons olive oil plus a little water and stir to make a smooth paste. Add to the crumbled tofu and stir well to coat. Let stand for 10-15 minutes while preparing the hash browns.
- Heat 1 tablespoon olive oil in a large non-stick skillet or well-seasoned cast iron skillet. Add the potatoes and season with a little sea salt and black pepper. Cook, turning potatoes over occasionally, until they start to brown and are just tender when pierced with the tip of a knife. Transfer to a bowl or plate and keep warm.
- Add remaining olive oil to the same skillet. Add the bell pepper and half of the green onions. Saute over medium-high heat until the peppers start to turn golden on the edges and have softened a bit. Add the partially cooked potatoes back to the pan. Continue cooking for another 10-15 minutes, or until potatoes are tender and nicely browned. Transfer the potatoes to a bowl or plate and cover to keep warm.
- Use the same skillet to cook the crumbled tofu. Place the tofu in the still-hot skillet and cook, turning the crumbles over frequently until warmed through completely.
- To assemble bowls, divide the hash browns between four bowls along with the tofu scramble. Top with avocado slices and a sprinkle of the remaining green onions. Serve immediately.
Notes
All components of this bowl can be prepared in advance. Store in airtight containers until ready to serve. Reheat on the stovetop in a skillet or in microwave.
Keywords: breakfast bowl, tofu scramble
from
https://simplegreensmoothies.com/recipes/breakfast-bowl-recipe
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