Perfect Avocado and Poached Egg Quinoa Bowl

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To be honest with you, I originally developed this recipe for breakfast. But, the more I think about it, I realized something. I could easily eat this meal for lunch or dinner. This perfect avocado and poached egg quinoa bowl would be a filling and satisfying meal, no matter the time of day!

This bowl has everything you could ever ask for. Fluffy quinoa dressed in a rich balsamic and vinegar dressing. Nutty chickpeas served alongside savory tomatoes and creamy avocado. And those eggs – we would be remiss if we didn’t spend a minute talking about those perfect poached eggs.

Put an Egg On It

The #putaneggonit fad is so much more than a passing trend. It’s not only beautiful to look at on your Instagram feed, but it’s also a great way to sneak some extra protein into your life. If you choose the right eggs, you can also get so many more nutrients than that.

Look for omega-3-enriched eggs. These hens have been fed a diet that includes flax seeds. When the hens digest the flax, the alpha-linolenic acid (ALA) from the flax breaks down into docosahexaenoic acid (DHA). Both of these fatty acids are transferred to the yolk, so you benefit when you eat them!

If you’re worried about poaching eggs, never fear. Our poaching guide breaks it down into simple, easy-to-follow steps to take the mystery out of this anxiety-ridden task. It’s definitely worth learning, too. Unlike scrambling or frying eggs, poaching eggs uses water. That means it doesn’t introduce any added fats via olive oil or butter.

While we’re all about the healthy fats (and we use them in this perfect avocado and poached egg quinoa bowl), I also like finding new and exciting ways to keep the calories down. The fewer calories I spend on the egg means more calories I can spend on delicious avocado!

Why I Always Make Extra Quinoa

This bowl isn’t all about the egg, though. The base of the bowl is that fluffy, earthy, and nutty flavored quinoa. It has that perfect slightly-crunchy texture that sets it apart from other grains. The flavor isn’t the only exceptional thing about it – nutritionally, this grain is a powerhouse. It contains all nine essential amino acids (making it a complete protein all by itself) and it’s a good source of fiber, iron, and B vitamins.

Whenever I make quinoa, I always make an extra cup. In fact, some Sundays you’ll find me making a week’s worth of quinoa to meal plan for the week. It stores exceptionally well in the refrigerator and doesn’t get sticky or soggy like other grains. I know I can always find a use for leftover quinoa, whether it’s as the base of a bowl like this or a quick side salad with roasted vegetables. I’ve even used it in place of rice for “fried rice” or mixed it with lentils to make a veggie burger patty.

The possibilities are endless with quinoa, and if you haven’t used it this perfect avocado and poached egg quinoa bowl is the best place to start. Just make sure you rinse the bitter coating off before you cook it, otherwise, you’ll miss out on the nuanced flavors of the grain. And, if you’re running short on time, there are a few companies making frozen, organic quinoa that comes pre-cooked and ready to go.

If you’re ready to combine the superfood power of quinoa with the beneficial fats of avocado and the rich flavors of egg yolks, let’s get started! Let us know in the comments if you enjoyed this for breakfast, lunch, or dinner – we’re curious to know if it really does work for all three meals.

Perfect Avocado and Poached Egg Quinoa Bowl

Prep Time: 10 minutes

Total Time: 10 minutes

This nutrient-packed quinoa bowl will provide you with hours of energy so that you can take on whatever the day throws at you!

Yields: 2 servings | Serving Size: 1 bowl | Calories: 450 | Total Fat: 19g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 186mg | Sodium: 587mg | Carbohydrates: 52g | Fiber: 14g | Sugar: 8g | Protein: 20g | SmartPoints (Freestyle): 7


  • 1 cup cooked quinoa (make sure it's hot!)
  • 1 teaspoon olive oil
  • 1/2 teaspoon dark balsamic vinegar
  • 1/4 teaspoon Kosher salt
  • 1 cup grape tomatoes, cut in 1/2
  • 1/2 (15 ounce) can no salt added chickpeas, drained and rinsed
  • 1/2 avocado, pit removed, peeled, sliced into strips
  • 2 large eggs, poach (Need to know how to poach and egg, check out our post How to Make Perfect Poached Eggs )
  • 1/4 cup fresh parsley leaves


  1. In a mixing bowl, toss together the quinoa, olive oil, vinegar, salt, tomatoes, and chickpeas. Toss just to combine all ingredients together. Separate the mixture between two serving bowls.
  2. Place half of the avocado on top of the quinoa in each bowl, and place a poached egg to the side of the avocado on each bowl. Sprinkle with fresh parsley. Serve and enjoy!

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