Probiotic Breakfast Bowls

updated Feb 3, 2020
Probiotic Breakfast Bowls

These gut-friendly breakfast bowls are loaded with whole grains, sautéed greens, a yolky egg, creamy yogurt, avocado, and plenty of tangy kraut to grace every bite.

Serves4

Prep10 minutes

Cook20 minutes

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Credit: Maria Siriano

You’ll find me eating a version of this bowl nearly every day. It has a little bit of all my favorite things — whole grains, sautéed greens, a yolky egg, creamy yogurt, avocado, and just enough tangy kraut to grace every bite — making it my ideal healthy breakfast to keep me going all morning. The kraut punches up the bowl with its burst of flavor, which balances the richness of the fried egg and yogurt. Get a head-start on breakfast by making the quinoa and greens the night before.

Adding Probiotics (and Prebiotics!) to Breakfast

I adore this bowl because it’s delicious and hugely versatile. But I also love that it means I’m starting my day by doing something good for my gut. You’ll get a dose of probiotics from the Greek yogurt and the kraut, while the scallions and avocado are good sources of prebiotics. The recipe calls for fermented red cabbage kraut, although any kind of kraut or even kimchi will work here. Some of my favorites are the Ruby Kraut and Turmeric Kraut from Hawthorne Valley, as well as the Sea-Chi and Sea-Beet Kraut from Atlantic Sea Farms.

More About The Probiotic Kitchen

The Probiotic Kitchen cookbook features over 100 easy, everyday recipes that start with widely available, naturally probiotic-rich foods, like cultured cottage cheese, kefir, kraut, miso, yogurt, and more. It will show you how to use familiar gut-friendly ingredients in new ways and perhaps introduce you to a few new ones.

Probiotic Breakfast Bowls

These gut-friendly breakfast bowls are loaded with whole grains, sautéed greens, a yolky egg, creamy yogurt, avocado, and plenty of tangy kraut to grace every bite.

Prep time 10 minutes

Cook time 20 minutes

Serves 4

Nutritional Info

Ingredients

  • 1 cup

    quinoa

  • 1 3/4 cups

    water

  • Kosher salt

  • 1

    medium avocado

  • 2

    medium scallions

  • 2 tablespoons

    olive oil, divided

  • 4

    packed cups baby spinach (about 4 ounces)

  • 4

    large eggs

  • 1 cup

    fermented red cabbage or beet kraut, such as Hawthorne Valley, Ozuké, or Atlantic Sea Farms

  • 1 cup

    plain Greek yogurt

  • 4 teaspoons

    hemp seeds

Instructions

  1. Rinse 1 cup quinoa, then place in a medium saucepan. Add 1 3/4 cups water and a generous pinch of kosher salt, and bring to a boil. Reduce the heat to a simmer and cook uncovered until the quinoa is tender, 10 to 12 minutes. Remove from the heat, cover, and let steam for 5 minutes. Meanwhile, thinly slice 1 avocado and 2 medium scallions.

  2. Heat 1 1/2 teaspoons of the olive oil in a large nonstick skillet over medium heat until shimmering. Add 4 packed cups baby spinach, and cook, tossing frequently, until wilted, 1 to 2 minutes. Divide the spinach between 4 bowls and wipe the pan clean.

  3. Heat the remaining 1 1/2 tablespoons olive oil in the skillet over medium heat until shimmering. Add 4 large eggs and season each with a pinch of salt. Cook until the edges are crisp and the whites are set, about 2 minutes.

  4. Divide the quinoa between the bowls and top with each with a fried egg. Divide 1 cup purple kraut, the avocado slices and scallions, 1 cup Greek yogurt, and 4 teaspoons hemp seeds among the bowls.

Reprinted with permission from The Probiotic Kitchen by Kelli Foster, copyright (c) 2019. Published by Harvard Common Press.