{"id":15539,"date":"2026-01-27T01:34:32","date_gmt":"2026-01-26T18:34:32","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15539"},"modified":"2026-01-27T01:34:32","modified_gmt":"2026-01-26T18:34:32","slug":"egg-white-quinoa-bowl-with-veggies","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15539","title":{"rendered":"Egg White Quinoa Bowl With Veggies"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/06\/UACF-Egg-White-Bowl-Featured-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Egg White Quinoa Bowl With Veggies\" \/><\/p>\n<p><strong>Active time:<\/strong> 15 minutes <strong>Total time:<\/strong> 30 minutes<\/p>\n<p><span style=\"font-weight: 400\">Fuel up with whole grains, veggies and protein, and you are off to a great start to the day. This quinoa bowl is easy to prepare the night before \u2014 just cook the quinoa and cut the veggies, then you can warm the grains, toss the veggies and scramble the egg whites before serving.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-46767\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/09\/UACF-rdtip-inline2..jpg\" alt=\"\" width=\"1504\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400\">This breakfast starts your day off on the right foot by helping you get in a serving of vegetables, a decent dose of protein and enough fiber to help keep you full throughout the morning.<\/span><\/p>\n<p><strong>Quinoa and Egg White Bowl With Veggies<\/strong><\/p>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 cup (170g) quinoa, dry<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">3 tbsp olive oil, divided<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp balsamic vinegar<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp maple syrup<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 cucumber, thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 cups (128g) snap peas<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 cups (50g) fresh spinach<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">6 large egg whites<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 large egg<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp shredded parmesan cheese<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">To cook the quinoa, rinse quinoa in a fine mesh strainer, bring 2 cups water to a boil in a small saucepan, then add the rinsed quinoa. Bring water to a boil, reduce the heat to low and cover. Cook for 15 minutes, until the water is absorbed and the quinoa is tender. Remove from heat. (Note: The quinoa can be cooked up to four days ahead of time and stored in the refrigerator. Reheat on the stove or in the microwave before assembling bowls.)<\/span><\/p>\n<p><span style=\"font-weight: 400\">While the quinoa is cooking, prepare the vegetables. In a large mixing bowl, whisk together 2 tbsp olive oil, balsamic vinegar and maple syrup. Add the cucumber, snap peas and spinach and toss to coat.<\/span><\/p>\n<p><span style=\"font-weight: 400\">When the quinoa is done cooking, whisk the egg whites, egg and parmesan cheese in a small bowl. Place a medium nonstick saute pan over medium heat and add 1 tbsp olive oil. When the oil is hot, add the eggs and cook, stirring frequently, until the eggs are set and fully cooked, about 3 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">To serve, place 3\/4 cup quinoa in each of four bowls, then divide the vegetables and eggs evenly among each bowl. Serve immediately.<\/span><\/p>\n<p><strong>Serves: 4 | Serving Size: 1 bowl<\/strong><\/p>\n<p><strong>Nutrition (per serving):<\/strong> <i><span style=\"font-weight: 400\">Calories: 338; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 3g; Cholesterol: 54mg; Sodium: 158mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 4g; Protein: 15g<\/span><\/i><\/p>\n<p><em>Originally published June 28, 2020; Updated January 2026<\/em><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/egg-white-quinoa-bowl-with-veggies\/\">Egg White Quinoa Bowl With Veggies<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/egg-white-quinoa-bowl-with-veggies\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Active time: 15 minutes Total time: 30 minutes Fuel up with whole grains, veggies and protein, and you are off to a great start to the day. This quinoa bowl is easy to prepare the night before \u2014 just cook the quinoa and cut the veggies, then you can warm the grains, toss the veggies &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15539","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Active time: 15 minutes Total time: 30 minutes Fuel up with whole grains, veggies and protein, and you are off to a great start to the day. This quinoa bowl is easy to prepare the night before \u2014 just cook the quinoa and cut the veggies, then you can warm the grains, toss the veggies\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=15539\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - Just another WordPress site\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Egg White Quinoa Bowl With Veggies - LOUDHDTV\" \/>\n\t\t<meta property=\"og:description\" content=\"Active time: 15 minutes Total time: 30 minutes Fuel up with whole grains, veggies and protein, and you are off to a great start to the day. 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