Savory Breakfast Bowl
Most traditional breakfasts include high sugar ingredients, but is not the healthiest way to fuel your morning. While we do love a good Gluten-Free Pancake or Overnight Oat recipe, we especially love savory breakfast options. This Savory Fall Breakfast Bowl contains a mix of protein, veggies and so many fall flavors to start your day and keep you nourished and satisfied until lunchtime. With a base of whole grain bulgur, you can feel good about feeding this high-fiber, satiating meal to the whole family. We also threw in some of our favorite roasted Fall veggies; beets, acorn squash and more! Plus, what’s a great breakfast without a delicious, fried egg?
Nutrient Booster: Eggs + Bulgur
When it comes to nutrition, eggs are hard to beat. For years we’ve been led to believe that egg yolks were too high in cholesterol to eat regularly; that we should eat egg whites and egg substitutes. However, years of research show that egg yolks are perfectly safe to consume as part of a healthy daily diet. In fact, most of an egg’s important nutrients are found in the yolk. Eggs are especially rich in vitamin D and are one of the only whole foods that naturally contain this vitamin without fortification. Choline is another important mineral found in the yolk and is imperative during pregnancy. This nutrient supports brain development in the fetus and also promotes normal cell activity, liver function and transportation of nutrients throughout the body for us all. We love to include these protein packed, nutrient-dense eggs in our favorite breakfast recipes. They really are all they are cracked up to be!
While there are so many nutritious grains to choose from, we are excited to highlight our new favorite: bulgur wheat. Bulgur is a whole wheat durum grain that supplies impressive amounts of vitamins, minerals, fiber and antioxidants to the body. Perhaps the biggest difference between bulgur and other more well-known grains is that bulgur is less-processed. This means that bulgur still contains the bran and germ, which is where the majority of nutrients are stored. Research shows that consuming a diet rich in whole food products, like bulgur, can actually act as a natural cancer cure. Eating whole grains may also reduce the risk of colon and breast cancer. Bulgur is a nutritional powerhouse, which makes our Savory Breakfast Bowl the perfect choice for your first meal of the day.
Better Breakfast Pairs
Are your mornings too hectic to cook? Why not make a double batch of these roasted veggies and bulgur to ensure that a healthy, wholesome breakfast is ready for you to simply grab-and-go! Of course you can also meal prep this recipe and use the double batch as a side dish for a main course. Eggs are a perfect, high protein food that we love to incorporate in many of our breakfast recipes. There are so many ways to prepare them. Have you tried our Black Bean Egg Muffins or Egg and Broccoli Cheddar Cheese Bites yet?
We think you’ll love these great meal prep breakfasts, too!
Savory Fall Breakfast Bowl
- 6 cups water
- 1 cup coarse ground bulgur wheat
- 2 tablespoons olive oil
- 1 head garlic, separated into cloves
- 1 whole onion, quartered
- 1/2 cup beets, diced
- 1/2 cup acorn squash, diced
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 4 eggs
- smoked paprika, to taste
- Bring 6 cups of water to a boil and add bulgur. Boil for 7 minutes and stir. Remove from heat, cover and let stand for about 5 minutes. Drain any excess water. Add salt and pepper to taste. Set aside.
- Preheat oven to 350ºF. Line a baking sheet with parchment paper. Spread 1 tablespoon of olive oil and add garlic, onions, beets, acorn squash and carrots sprinkle with salt and pepper. Roast for 20 minutes or until vegetables are soft. Let cool.
- Over medium heat, add 1 tablespoon olive oil and cook four eggs sunny side up until whites are hard.
- Place approximately 3/4 bulgur and 1/2 cup roasted vegetables topped with one egg and sprinkle with smoked paprika to taste to each bowl.
Serving size: 3/4 cups bulgur + 1/2 cup roasted veggies + 1 egg per plate, Calories: 300 Fat: 12 grams, Saturated fat: 2.5 grams, Carbohydrates: 38 grams, Sugar: 4 grams, Sodium: 220 mg, Fiber: 8.5 grams, Protein: 12 grams, Cholesterol: 185 mg