Pin This fresh and vibrant Microgreens Breakfast Bowl is my answer to those mornings when I need a nourishing start but crave something different from the ordinary. Packed with peppery microgreens creamy avocado soft boiled eggs and a rainbow of vegetables it comes together in under twenty minutes and keeps me energized well into the afternoon.
Eating this bowl makes me feel like I am treating myself to a spa breakfast at home. The first time I made it I was surprised at how happy it made my family now it is my go to for weekend brunch or a breakfast for dinner night.
Ingredients
- Assorted microgreens: Choose a mix like sunflower radish or pea shoots for flavor and texture. Look for perky fresh greens with no wilting
- Baby spinach: Adds tenderness and mellow green notes. Bagged spinach is great but pick organic if possible for the sweetest taste
- Large eggs: The soft boiled center is the creamy protein star. Fresh pasture raised eggs bring the best color and flavor
- Avocado: Perfectly ripe for cool creaminess. Choose one that just yields to gentle pressure
- Cherry tomatoes: Bright and juicy bursts of flavor. Pick the ripest and most colorful you can find
- Cucumber: Crispness and moisture to balance the bowl. Look for firm thin skinned English or Persian cucumbers
- Carrot: Adds crunch and natural sweetness. Fresh carrots are sweet and easy to grate
- Toasted sunflower seeds: Crunch and healthy fats. Select seeds toasted without added oils or salt for pure flavor
- Feta cheese (optional): Salty tang. Choose block feta you crumble yourself for the creamiest texture
- Extra virgin olive oil: Rich dressing base. From a bottle you trust with fruity aroma
- Lemon juice: Lively acidity to wake everything up. Freshly squeezed makes a noticeable difference
- Dijon mustard: For zing and subtle heat. Good Dijon is creamy and sharp
- Salt and black pepper: Season and unify all the flavors. Freshly cracked black pepper is especially aromatic
Instructions
- Prepare the Eggs:
- Bring a small pot of water to a rolling boil. Carefully lower in the eggs using a spoon to prevent cracking
- Set a timer for 7 minutes and maintain a gentle boil for perfectly jammy yolks
- After 7 minutes transfer the eggs to an ice water bath. This stops the cooking and makes peeling a breeze
- Once cool gently peel and halve the eggs setting them aside for assembly
- Build the Greens Base:
- In a large bowl toss the microgreens and baby spinach together with your hands so they mix evenly but remain fluffy
- Divide the greens mixture evenly into two bowls creating a lush green bed
- Arrange the Vegetables and Eggs:
- Fan the avocado slices in a curve along one side of each bowl for a creamy accent
- Scatter cherry tomato halves cucumber slices and grated carrot over the greens using color and shape to create a balanced appearance
- Nestle two egg halves into each bowl so the golden yolks shine
- Top and Garnish:
- Sprinkle toasted sunflower seeds evenly for a satisfying crunch
- Crumble feta cheese over the top if using opting for larger chunks for bursts of flavor
- Mix and Drizzle the Dressing:
- In a small bowl whisk together extra virgin olive oil lemon juice Dijon mustard salt and black pepper with a fork until creamy and emulsified
- Drizzle the dressing evenly over each bowl letting it trickle onto all the components for maximum flavor
- Finish and Serve:
- Serve immediately while the eggs are still barely warm and the greens at their freshest
- Enjoy as is or add a slice of toasted whole grain bread on the side for a heartier meal
Pin There is something special about watching someone break into a soft egg and seeing the yolk slip over the greens. My favorite part is the creamy avocado against the tangy feta which reminds me of breakfast picnics in the park with my little one.
Storage Tips
If making ahead assemble the greens vegetables and seeds and store covered in the refrigerator for up to one day. Add the avocado eggs and dressing just before serving so everything stays fresh and the avocado does not brown. Leftover dressing keeps well in a sealed jar for several days and makes a great quick flavor boost for future salads or grain bowls. If you end up with extra boiled eggs you can keep them in their shells in the fridge for up to three days for easy snacks or quick additions to other meals.
Ingredient Substitutions
If microgreens are not available use a spring salad mix or even just baby kale for a similar effect. Pumpkin seeds work beautifully in place of sunflower seeds and roasted chickpeas or lightly toasted nuts can offer an extra crunch. For dairy free simply skip the feta or use a favorite vegan cheese alternative or nutritional yeast in its place.
Serving Suggestions
This breakfast bowl is filling on its own but some days I add a generous side of multigrain toast or even a dollop of hummus for extra protein. You can assemble the bowls family style on a large platter for a gorgeous brunch centerpiece that everyone can build themselves. If you enjoy extra heat a sprinkle of red pepper flakes or thin sliced chili is a delicious upgrade.
Cultural and Seasonal Ideas
Microgreens have roots in both fine dining and urban farming and they celebrate big nutrition in tiny packages. Swapping the greens for local seasonal shoots like nasturtium or arugula brings new life to the bowl. In spring add fresh peas and radish slices in summer swap in grilled zucchini or peaches.
Seasonal Adaptations
Try seasonal fruit like strawberries in early summer for sweetness. Swap microgreens for tiny beet greens or young spinach in autumn. Roast your tomatoes before adding in winter to deepen their flavor.
Success Stories
Teaching my niece to whisk together her own salad dressing for this recipe was a kitchen highlight. She declared it her favorite salad and now insists on making it herself whenever she stays over. I love seeing kids embrace veggies in such a fun hands on way.
Freezer Meal Conversion
While the fresh greens do not freeze well you can meal prep by soft boiling several eggs in advance and keeping them refrigerated for grab and go assembly all week. The dressing is also freezer friendly portion into small containers and thaw overnight in the fridge.
Pin This bowl is as beautiful as it is nutritious and will quickly become a staple in your breakfast rotation. Enjoy experimenting with seasonal produce for endless colorful combinations!
Recipe Questions
- → What microgreens work best for this bowl?
Assorted microgreens such as sunflower, radish, and pea shoots add freshness and nutrition to the bowl. Choose what’s available for variety.
- → How do I achieve the perfect soft-boiled egg?
Boil eggs for 7 minutes, then immediately transfer them to ice water to cool. This ensures a creamy, soft center.
- → Can I make this bowl dairy-free?
Yes, simply omit the feta cheese. You can also substitute other plant-based toppings if desired.
- → What can I use in place of sunflower seeds?
Try pumpkin seeds, sliced radishes, or other crunchy nuts and seeds to vary the texture and flavor.
- → Is this bowl suitable for gluten-free diets?
Yes, the bowl is naturally gluten-free. For a more filling meal, pair with gluten-free bread or crackers.