To make this amazing breakfast bowl a reality every morning, we cook our whole grains ahead of time and store them in individual portions in our refrigerator or freezer. Thaw what you need and the rest of this meal comes together quickly. The crispy garlic adds texture and so much flavor, while the remaining garlic oil is used to cook the eggs. To cut down on oil (and calories), cook the eggs using a combination frying-basting method, which uses only 1 tablespoon of oil and hot water (hot water is important to avoid splatter) to gently cook the eggs until the whites are just set and the yolks are still runny.
Adding Greek yogurt boosts the protein content up to more than 20g, making this a satisfying, balanced breakfast that keeps you full.
Active time: 25 minutes Total time: 25 minutes
Fried eggs and avocado breakfast bowls
Ingredients
- 5 large garlic cloves, thinly sliced
- 2 tbsp olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 cup (170 g) warm or room-temperature cooked whole grains, such as quinoa, farro, or brown rice
- 1 small avocado, thinly sliced
- 2 large eggs
- 2 cups (48 g) mixed fresh herbs, such as mint, basil, cilantro, and dill
- 1 tablespoon fresh lemon juice, plus lemon wedges for serving
- â…” cup low-fat Greek yogurt, divided
- Crushed red pepper, optional, for garnish
Directions
Add garlic and 2 tablespoons olive oil to a cold, medium skillet. Cook over moderate heat, swirling the pan occasionally, until the garlic begins to brown, 3-5 minutes. Use a fork to transfer the garlic chips to a plate lined with paper towels to drain. Pour all but 1 tablespoon of the garlic oil from the pan.
Divide the grains between two shallow bowls. Top each bowl with 1/2 sliced ​​avocado.
Heat the reserved garlic oil in the pan. Crack the eggs into the pan, spacing them at least 1 inch apart, and cook over moderate heat until the whites begin to set. Add 1/3 cup hot water to the skillet. Cook, basting the eggs with water, until the whites are just set and the yolks are still runny, about 2 minutes. Transfer one egg to each bowl. Season to taste with salt and pepper.
In a small bowl, toss the herbs with the lemon juice. Season to taste with salt and pepper. Divide the herb salad between the cereal bowls.
Top each bowl with â…“ cup Greek yogurt and sprinkle the garlic chips on top. Garnish with crushed red pepper, if desired. Serve immediately, passing lemon wedges at the table.
Serves: 2 | Serving size: 1 bowl
Nutrition (per serving): Calories: 430; Total fat: 26g; Saturated fat: 5g; Monounsaturated fat: 15g; Polyunsaturated fat: 4g; Cholesterol: 212mg; Sodium: 689mg; Carbohydrate: 32g; Dietary fiber: 8g; Sugar: 4g; Protein: 21g
Originally published March 19, 2021; Updated January 2026
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