Want a breakfast that's a breakfast of champions? One that is nourishing, easy to make and delicious? Reach for an abundance bowl. These one-bowl meals can be meatless or contain meat. They can also be served hot or cold. No matter your preference, they all generally follow a simple formula. Every satiating bowl here includes six components: greens, grains, vegetables, protein, dressing and rich flair, such as nuts, seeds, avocado or cheese. An optional pop of colorful produce can be added -- herbs, red cabbage, citrus wedges, pomegranate arils. And lucky for your taste buds, these superfood bowls can be eaten any time of day — not just for breakfast!
1. Bloody Mary Chickpea Bowl
Hey, bloody Mary fans: This bulgur wheat-based bowl is designed for you. Nope, there's no alcohol in it. But the dressing is based on bloody Mary mix for a hint of cocktail-inspired delight. You'll also find cucumbers, red cabbage, chickpeas, feta cheese and fresh mint. The mint is actually used as a leafy green; you don't need to keep herbs in the garnish category anymore! In fact, the natural oils of peppermint may help to effectively alleviate symptoms of irritable bowel syndrome (IBS). So consider this a delicious bowl of digestion-friendly fare.
Recipe and Nutritional Info: Bloody Mary Chickpea Breakfast Superfood Bowl
2. Kale, Sweet Potato and Freekeh Bowl
Linguistically, "freekeh" is such a fun word! Culinarily, it's a rather earthy grain. Freekeh is basically young wheat that's roasted, ultimately providing an intriguing smoky flavor. It's a significant source of fiber and protein (about 6 grams of each per serving), and it's good for the gut. When used in its cracked form, freekeh cooks much faster than most other whole grains. To add to the appeal of this bowl, the grain is paired with sweet potato, baby kale, Hass avocado and a fried egg. All together you've got a bowl that'll please all parts of your palate.
Recipe and Nutritional Info: Kale, Sweet Potato, and Freekeh Breakfast Superfood Bowl
3. Spinach, Beet and White Bean Bowl
In the mood for salad, yet want more satisfaction? This refreshing, gluten-free bowl is the answer. At its heart is quinoa. Pick a rainbow version (red, white and black) for more sensory interest. And keep this abundance bowl simple by using packaged, pre-cooked beets (though roasting a couple beets in advance can provide extra deliciousness). Beets contain betalain, which has anti-inflammatory, antioxidant and chemopreventive properties. You'll arrange the beets and quinoa with white beans, baby spinach, and sunflower seeds. So where's the breakfast-inspired ingredient? You'll marry everything together with a fresh-squeezed OJ-based dressing.
Recipe and Nutritional Info: Spinach, Beet and White Bean Bowl
4. Bulgur Salad Goddess Bowl
Did you know that "cerealis" is the Roman term for bulgur — and that it refers to that which is sacred to Ceres, the mythological goddess of the harvest? So go ahead and call this a goddess bowl! It's centered on bulgur wheat, after all. In practical culinary terms, bulgur is actually a cracked, par-cooked wheat kernel. It just needs to be rehydrated, making it quick to fix. Along with bulgur, you'll get to enjoy fresh arugula, cherry tomatoes, and avocado. For a pop of high-quality protein, you'll top your bowl with a boiled egg. Simple, yet scrumptious.
Recipe and Nutritional Info**:** Bulgur Salad Breakfast Superfood Bowl
5. Savory Greens and Goat Cheese Oatmeal Bowl
Savory oatmeal is way more interesting than a traditional bowl of oatmeal. And when served as an abundance bowl, it'll really surprise you! Just do your best to slowly savor the flavor rather than wolfing it down. The oatmeal is prepared with vegetable broth, scallions, and edamame, so you've got a winning combination of soluble fiber and protein to make you feel full. That's served with red bell pepper, which is sauteed until caramelized, along with wilted baby kale and fresh tangy goat cheese. Is your mouth watering yet?
Recipe and Nutritional Info**:** Savory Greens and Goat Cheese Oatmeal Breakfast Superfood Bowl
6. Huevos Rancheros-Inspired Bowl
Here's a warm Mexican-style bowl of indulgence — natural, nutrient-rich, colorful indulgence — that'll have you saying "adios" to burritos and tacos. The textures and tastes in this abundance bowl are memorable, and the superfood nutrients are plentiful! The most significant of those nutrients include lutein and zeaxanthin, which you'll get in four of this bowl's main ingredients: spinach, eggs, avocado, and corn! These nutrients are considered essential for good eye health. And what a pleasant sight this bowl is.
Recipe and Nutritional Info**:** Huevos Rancheros-Inspired Breakfast Superfood Bowl
7. Swiss Chard, Squash and Natural Sausage Bowl
If you crave hash browns or sausage at breakfast time, this bodacious bowl will be calling to your taste buds. Luckily, it's better for you than the typical morning fare of fried hash browns or standard breakfast sausage. For this, you'll cook up butternut squash and organic chicken sausage. What's more, you'll add quinoa, red Swiss chard, fresh basil and pine nuts with this recipe. Chard is rich in naturally occurring nitrates, which are compounds that may help to boost athletic performance. So go get some exercise and then grab this delicious bowl for your post-workout meal.
Recipe and Nutritional Info**:** Swiss Chard, Squash, and Natural Sausage Breakfast Superfood Bowl
8. Middle Eastern Chicken Bowl
There's no denying it. This bowl is definitely abundant! It's full of flavor depth, packed with nutritional richness and loaded with Lebanese delight. Fresh parsley is the leafy green of choice. Rotisserie chicken provides protein with speed. Minty bulgur, fresh grape tomatoes, and crunchy almonds round out the main ingredients. You'll adore the cinnamon accent on the chicken that makes this bowl go from plain to pow! And the lemony Greek yogurt-based dressing creates a hint of breakfast flair along with a little punch of probiotics and a real Middle Eastern finish.
Recipe and Nutritional Info**:** Middle Eastern Chicken Breakfast Superfood Bowl
9. Pesto, Quinoa and Soft-Boiled Egg Bowl
You don't need to order pasta to have your pesto. It's the highlight of the lemony vinaigrette in this toasty bowl of superfoods, which includes spinach, quinoa, sun-dried tomato, soft-boiled eggs and pine nuts. In fact, pine nuts are often the forgotten nut. Snack nuts like pistachios and almonds may deservedly get most of the headlines, but pine nuts deserve some undivided attention too. The oil naturally found in pine nuts may offer appetite-suppressing benefits. So if you'd like to lose a little weight, sprinkling on some pine nuts might just help.
Recipe and Nutritional Info**:** Pesto, Quinoa and Soft-Boiled Egg Breakfast Superfood Bowl
10. Tamari, Bok Choy, Sorghum and Rolled Omelet Bowl
If you deconstructed fried rice and swapped in whole-grain sorghum for the rice, that's sort of what you've got here. This abundance bowl is packed with veggies, veggies and more veggies but it's topped with a rolled omelet for breakfast-like appeal. But the most curious part of this recipe is sorghum. Sure, you can swap it for brown rice or farro but do pick up some sorghum at a natural foods market and give it a go. It's a chewy, nutty-tasting, gluten-free grain. And it contains a wealth of plant nutrients, including anthocyanins, phenolic acids, and phytosterols.
Recipe and Nutritional Info**:** Tamari, Bok Choy, Sorghum and Rolled Omelet Breakfast Superfood Bowl
What Do YOU Think?
Have you tried an abundance bowl before? What ingredients do you like to throw in yours? Which of these abundance bowls would you try? Share your thoughts in the comments below!