Looking for a breakfast that’s hearty, healthy, and full of flavor? This high-protein Southwest Breakfast Bowl is the perfect way to kickstart your morning. Combining protein-rich black beans, eggs, and a medley of fresh toppings, it’s a meal that satisfies both your taste buds and your nutritional needs.
Why Choose A High-Protein Breakfast
Starting your day with a high-protein meal offers several benefits:
- Keeps You Full Longer- Protein helps curb hunger and reduce mid-morning snacks and cravings.
- Supports Muscle Repair and Growth- Whether you’re hitting the gym or simply staying active, protein is essential for muscle health.
- Promotes Balanced Blood Sugar- Protein slows down the absorption of sugar, limiting blood sugar spikes and the ensuing energy crashes.
- Boosts Metabolism- Digesting protein burns more calories compared to fats or carbs, although this metabolic boost might be minimal.
- Supports Weight Management- Protein supports lean muscle mass and reduces hunger and cravings so you’re less likely to overeat later in the day.
The Core Ingredients
Here’s what makes this Southwest Breakfast Bowl both delicious and nutritious:
- Black beans- These fiber-packed legumes provide about 7 grams of protein per half cup serving, along with iron and potassium to support energy and heart health.
- Eggs- Each egg offers 6 grams of high-quality protein and essential nutrients like choline, which supports brain function. To reduce the saturated fat in this recipe, replace 2 tablespoons liquid egg whites for one of the eggs or 1/4 cup egg whites for both eggs.
- Salsa- A low-calorie way to add a burst of flavor and antioxidants from tomatoes, onions, and peppers.
- Optional toppings- Personalize your bowl with a variety of fresh, flavorful, and nutrient-packed toppings like. . .
*Cilantro- adds freshness and vitamin K
*Hot sauce- a calorie-free way to spice things up
*Jalapeños- packed with capsaicin, which may boost metabolism
*Tomatoes- rich in vitamin C and lycopene, powerful antioxidants
*Avocado or guacamole- provides heart-healthy monounsaturated fats and fiber
*Non-fat Greek yogurt- adds a rich source of protein, calcium, and probiotics
How To Make It
Cook the Eggs: Scramble or prepare two eggs to your preference.
Heat the Black Beans: Warm ½ cup of black beans in a small saucepan or microwave.
Assemble the Bowl: Start with the black beans as the base, add the eggs, and top with a generous spoonful of salsa.
Customize Your Bowl: Add your favorite toppings like cilantro, hot sauce, jalapeños, tomatoes, avocado, non-fat Greek yogurt, or spicy chipotle sauce.
Nutritional Snapshot
Here’s an approximate breakdown of the basic recipe (without optional toppings):
Calories: 250 – 300
Protein: 20 grams
Carbohydrates: 20 grams
Fats: 10 grams
Fiber: 7 grams
Adding toppings like avocado or cheese will increase the calorie and fat content, but they also provide additional nutrients and flavor.
Why This Breakfast Works
This Southwest Breakfast Bowl checks all the boxes:
Balanced: It offers a healthy mix of protein, complex carbs, and healthy fats.
Flavorful: The combination of beans, eggs, salsa, and optional toppings creates a vibrant and satisfying taste experience.
Versatile: Customize it to suit your preferences and dietary needs. Try adding a handful of spinach, swapping eggs for tofu, or including a side of whole-grain toast.
Southwest Breakfast Bowl
Equipment
- skillet
Ingredients
- 2 eggs
- 1/2 cup black beans, rinsed and drained
- 1/4 tps ground cumin
- 1/4 tsp smoked paprika
- 1/4 tsp garlic salt
- salt and ground black pepper to taste
- 1/2 cup fresh salsa
Optional Toppings
- 1/4 Avocado, sliced
- 1/2 cup cherry tomatoes, diced
- 1/4 cup shredded cheddar cheese or feta cheese
- 1 tbsp non-fat Greek yogurt
- 1 tbsp fresh cilantro, chopped
- 1 tbsp hot sauce or creamy chipotle sauce
- 1/4 cup jalapeños, chopped
Instructions
- Add the beans and spices to a skillet. Stir and cook on medium low for about 3 minutes until warmed. Place in a bowl.
- Crack both eggs into the skillet (or crack into a bowl and pour into the skillet). Use a spatula to gently scramble the eggs. Cook on medium, stirring frequently until they are just set.
- Pour the eggs on top of the beans in your bowl. Top with salsa and other toppings of choice.
- Mix it all together and enjoy!