To make this stunning breakfast bowl an any-morning reality, we cook our whole grains in advance and store them in individual portions in our fridge or freezer. Defrost what you need and the rest of this meal comes together quickly. The crispy garlic adds texture and so much flavor, while the leftover garlic oil is used to cook the eggs. To cut down on oil (and calories), cook the eggs using a combo fry-baste method which uses only 1 tablespoon of oil and hot water (hot water is essential to avoid splatter) to gently cook the eggs until the whites are just set and the yolks are still runny.

Adding Greek yogurt bumps the protein content up to more than 20g, making this a satisfying, balanced breakfast that keeps you full.

Active time: 25 minutes Total time: 25 minutes

Fried Egg and Avocado Breakfast Bowls

Ingredients

• 5 large garlic cloves, thinly sliced
• 2 tbsp olive oil
• ½ tsp kosher salt
• ¼ tsp black pepper
• 1 cup (170g) warm or room temperature cooked whole grains, such as quinoa, farro or brown rice
• 1 small avocado, thinly sliced
• 2 large eggs
• 2 cups (48g) mixed fresh herbs, such as mint, basil, cilantro and dill
• 1 tbsp fresh lemon juice, plus lemon wedges for serving
• ⅔ cup Low fat Greek yogurt, divided
• Crushed red pepper, optional, for garnish

Directions

In a cold, medium-sized skillet, add the garlic and 2 tablespoons of the olive oil. Cook over moderate heat, swirling the pan occasionally, until the garlic begins to brown, 3–5 minutes. Using a fork, transfer the garlic chips to a paper towel-lined plate to drain. Pour out all but 1 tablespoon of the garlic oil from the skillet.

Divide the grains between two shallow bowls. Top each bowl with 1/2 sliced avocado.

In the skillet, heat the reserved garlic oil. Crack the eggs into the skillet, spacing at least 1 inch (2.54cm) apart, and cook over moderate heat until the whites begin to set. Add 1/3 cup of hot water to the skillet. Cook, basting the eggs with water, until the whites are just set and the yolks are still runny, about 2 minutes. Transfer one egg to each bowl. Season with salt and pepper.

In a small bowl, toss the herbs with the lemon juice. Season with salt and pepper. Divide the herb salad between the grain bowls.

Finish each bowl with ⅓ cup Greek yogurt, and sprinkle the garlic chips over the top. Garnish with crushed red pepper if desired. Serve immediately, passing lemon wedges at the table.

Serves: 2 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 430; Total Fat: 26g; Saturated Fat: 5g; Monounsaturated Fat: 15g; Polyunsaturated Fat: 4g; Cholesterol: 212mg; Sodium: 689mg; Carbohydrate: 32g; Dietary Fiber: 8g; Sugar: 4g; Protein: 21g

Originally published March 19, 2021; Updated January 2026

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