Want a breakfast that’s both hearty and zesty? This Egg & Black Bean Breakfast Bowl with Salsa is your answer! It’s a fun twist on breakfast, ditching the usual sugary stuff for something packed with flavour and good-for-you ingredients. It’s inspired by Southwestern and Mexican flavours and is a great way to kickstart your day, all while staying under 250 calories per serving!
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What makes this breakfast bowl special?
This bowl is like a party in your mouth! The black beans are filling, the egg adds protein, and the salsa brings a fresh, spicy kick. It’s a super simple way to have a breakfast that’s both satisfying and exciting. Plus, it’s a fantastic way to sneak in some extra protein and fibre in the morning.
Recipe: Egg & Black Bean Breakfast Bowl with Salsa (Under 250 Calories)
This recipe serves 1 person.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Black Beans (canned, rinsed & drained) | 1/2 cup |
| Egg | 1 large |
| Salsa (fresh, mild or medium) | 1/4 cup |
| Avocado (ripe) | 1/8 medium |
| Cheddar Cheese (reduced fat, shredded) | 15g |
| Fresh Cilantro | 1 tablespoon chopped |
| Olive Oil Spray | 2 sprays |
| Salt | to taste |
| Black Pepper | to taste |
Instructions:
- Cook the egg: Spray a small non-stick pan with olive oil spray. Cook the egg to your liking – scrambled, fried, or poached. Season with salt and pepper.
- Warm the black beans: You can gently warm the black beans in a microwave or in a small pan on the stovetop. No need to add anything, just warm them through.
- Assemble the bowl: Place the warmed black beans in a bowl. Top with the cooked egg.
- Add salsa and cheese: Spoon the salsa over the egg and beans. Sprinkle the shredded cheddar cheese on top of the salsa.
- Add avocado and cilantro: Dice the avocado and add it to the bowl. Sprinkle with fresh chopped cilantro.
- Serve and enjoy! Eat immediately while everything is warm and fresh.
Macro Breakdown (per serving, approximate):
| Nutrient | Amount |
|---|---|
| Calories | 240 |
| Protein | 16g |
| Fat | 11g |
| Carbohydrates | 18g |
Note: Macros are estimates and can vary slightly depending on the specific brands and sizes of ingredients used.
Tips for Making Your Bowl Super Yummy:
- Egg-cellent Eggs: Cook your egg just the way you like it! Fried, scrambled, poached – they all work great. For a runny yolk, try frying or poaching. For a firmer texture, scramble them.
- Spice it up! If you like things hot, use medium or hot salsa. You can also add a pinch of red pepper flakes to the black beans while warming them.
- Cheese please: Reduced-fat cheddar keeps the calories down, but you can use regular cheddar or another cheese you like, like Monterey Jack or a Mexican blend.
- Fresh Salsa is Key: Fresh salsa really makes this bowl pop! If you can find it in the refrigerated section of your grocery store, it’s worth it. But jarred salsa works too!
- Avocado Love: Avocado adds creaminess and healthy fats. Make sure it’s ripe but not too mushy.
Want to Mix it Up? Try These Ingredient Swaps:
- Beans:
- Pinto beans or kidney beans can be used instead of black beans.
- Try a mix of black beans and corn for a Southwestern vibe.
- Salsa:
- Get creative with salsa! Try different kinds like corn salsa, mango salsa, or even a roasted tomato salsa.
- If you don’t have salsa, try a dash of hot sauce or a sprinkle of taco seasoning for flavour.
- Cheese:
- Pepper jack cheese will add a little kick.
- Queso fresco or cotija cheese are more traditional Mexican cheese options.
- For dairy-free, skip the cheese or use a sprinkle of nutritional yeast.
- Veggies:
- Add some diced bell peppers (any color!) to the black beans while warming them.
- Sautéed onions or mushrooms would also be tasty additions.
- A handful of spinach or baby kale can be added for extra greens.
- Herbs:
- If you don’t have cilantro, fresh parsley will also work.
What to Eat with Your Breakfast Bowl:
This Egg & Black Bean Breakfast Bowl is awesome on its own, but you can also enjoy it with:
- Whole wheat tortillas: Warm tortillas are perfect for wrapping up the bowl like a breakfast burrito.
- Tortilla chips: For extra crunch, serve with a side of baked tortilla chips.
- Greek yogurt or sour cream: A dollop of plain Greek yogurt or light sour cream adds creaminess and coolness.
- Hot sauce: If you like extra heat, add your favourite hot sauce.
Is this Bowl Right for My Diet?
This Egg & Black Bean Breakfast Bowl can be part of many different eating plans:
- Vegetarian: Yes! This recipe is vegetarian.
- Gluten-Free: Yes! This recipe is naturally gluten-free.
- High-Protein: Yes! With 16g of protein per serving, it’s a good source of protein.
- Calorie-Conscious: Yes! At around 240 calories per serving, it fits into a calorie-smart diet.
- Southwestern/Mexican Inspired: Yes, it captures the flavours of Southwestern and Mexican cuisine.
Enjoy your flavourful and satisfying Egg & Black Bean Breakfast Bowl with Salsa!
