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Pumpkin seed breakfast bowl

Savory breakfast bowl with quinoa, pumpkin seeds, spinach and egg.

Quinoa breakfast bowl topped with egg and pumpkin seeds.
542 kcal per servingPrep time: 30 minServings: 1BreakfastSavory bowlPumpkin seeds

Ingredients

  • 80 g cooked quinoa
  • 1 egg
  • 50 g baby spinach
  • 20 g pumpkin seeds
  • 1 small tomato, diced

Method

  1. Warm the quinoa in a pan and wilt in the spinach.
  2. Boil the egg for 7 minutes, cool, peel and halve it.
  3. Serve quinoa with tomato and egg, then scatter over the pumpkin seeds.

Calories in context

At 542 kcal per serving, this dish is about 27% of a 2000 kcal daily reference intake — the standard reference amount used on nutrition labels, not a personal target.

Eaten as one of three main meals in a day, it is one part of a day whose real total depends on your own body, activity level and goals, not on any single recipe. For a calorie range that reflects those, rather than a generic reference figure, the tools below can help.

Calculate daily calorie needsUse the BMI calculator

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This tool is informational and does not constitute a diagnosis or medical advice. Consult a healthcare professional.