Healthy Salmon and Quinoa Breakfast Bowl (+ Easy Meal Prep)

Fish for breakfast? Yes please! This Healthy Salmon and Quinoa Breakfast Bowl with eggs is the best way to start your day!  It has pan seared salmon, garlic kale, flavorful quinoa, and a sunny side up egg.  A great healthy breakfast meal prep idea!

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Are you looking for the healthiest breakfast in the world?  You’ve found it.  I’m not even kidding.  This Salmon and Quinoa Breakfast Bowl is an easy healthy breakfast recipe that you will love!  It’s a great breakfast idea for work, a healthy breakfast on the go, and great for kids too!

What makes this Salmon and Quinoa Breakfast Bowl so darn healthy?  Well for starters, salmon itself has some really impressive health benefits.  It’s rich in Omega-3 fatty acids, high in B vitamins, and an awesome source of protein (read more about the health benefits of salmon here).  Salmon may even help you lose weight and keep it off!  Yup– this is a healthy breakfast meal prep recipe that’s great for weight loss too!  In addition to salmon, this simple healthy breakfast bowl has eggs which is another great source of protein and Omega-3 fatty acids.  Double win!

And of course, the healthiest breakfast in the world has to have some vegetables right?  How does garlic kale sound?  OMG DELICIOUS!  This kale is so addicting that I could eat it by the bowl.  Finally, delicious quinoa cooked with broth and seasonings rounds out this Salmon and Quinoa Breakfast Bowl as the perfect healthy breakfast meal for weight loss.  Quinoa is a super nutritious source of plant based protein and fiber.  It’s gluten free and has a low glycemic index, which helps with weight loss!  Read more about the amazing health benefits of quinoa here.  With such simple and healthy ingredients, this is a good clean breakfast that you’ll feel great about eating.

This healthy salmon breakfast recipe is also super easy to make!  You can make it on the day of or follow the meal prep directions for 4 days of healthy breakfast.  Great for work or school!  To make this healthy breakfast meal prep bowl, you simply cook the salmon, quinoa, and kale.  Then you assemble it into meal prep containers like these and stick them in the fridge or the freezer.  In the morning, just fry up a sunny side up egg and you’re good to go!  You can even skip the egg if you’re in a hurry or don’t like eggs.  It still tastes delicious!  You can also use leftover salmon to make this healthy breakfast meal prep recipe even easier!

So now we know that this Salmon and Quinoa Breakfast Bowl is healthy and easy, but how does it taste??  It honestly tastes so good, you’ll forget it’s healthy .  The salmon has the perfect sear with just the right amount of seasoning.  The quinoa is super flavorful with great texture and a slight nuttiness.  The garlic spinach is aromatic and addicting.  And the fried egg! Oh my goodness– how good does that sunny side up egg look?  The runny yoke creates the pefect sauce for your Healthy Salmon and Quinoa Breakfast Bowl.  This is breakfast salmon at its finest.

See? Breakfast doesn’t have to be a plain bowl of cereal or a sugary pop tart.  Breakfast is the most important meal of the day, especially for weight loss.  You deserve a healthy and delicious breakfast that will keep you full for hours!  Salmon is great brain food (thanks to those Omega 3 fatty acids we talked about) making this the perfect healthy breakfast for work.  Crush that work project with the power of salmon!

So if you’ve ever wondered “How do you eat fish for breakfast?” I hope this Healthy Salmon and Quinoa Breakfast Bowl answers all your questions!  It’s the only healthy breakfast meal prep recipe you’ll ever need!  Enjoy! 🍳🐟

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Healthy Salmon and Quinoa Breakfast Bowl (+ Easy Meal Prep)

This simple salmon breakfast bowl recipe is a great healthy breakfast meal prep option for those busy weekdays! It has pan seared salmon, flavorful quinoa, garlic kale, and is topped with a gorgeous sunny side up egg. This Salmon and Quinoa Breakfast Bowl is the healthiest breakfast in the world!

Course Breakfast, Main Course

Cuisine Dairy-Free, Gluten-Free, Healthy, Meal Prep, Nut-Free

Keyword easy meal prep, healthy breakfast for work, healthy breakfast meal for weight loss, healthy breakfast meal prep, healthy breakfast with eggs, salmon breakfast

Prep Time 10 minutes

Cook Time 45 minutes

Total Time 55 minutes

Servings 4

Calories 355 kcal

Ingredients

For the pan seared salmon

• 4 (6 ounce) salmon filets
• 1 tablespoon olive oil
• salt and pepper

For the steamed quinoa

• 1 cup dried quinoa rinsed and drained
• 2 cups chicken broth
• 1/4 teaspoon italian seasonings
• pinch of salt

For the garlic kale

• 4 cups kale leaves washed and torn (discard stems)
• 2 cloves garlic minced
• 1 tablespoon olive oil
• salt and black pepper

For the sunny side up eggs

• 4 eggs
• 1 tablespoon olive oil
• salt and pepper

Instructions

For the pan seared salmon

1. Heat oil in a skillet over medium high heat.

2. Season salmon filets with salt and pepper.

3. Cook the salmon for 4-5 minutes .

4. Flip and cook for 4-5 minutes more.

5. Transfer to a plate and set aside.

For the steamed quinoa

1. Add quinoa, broth, seasonings, and salt to a saucepan. Bring to a boil.

2. Reduce to a simmer. Cook for 15 minutes or until liquid is absorbed

3. Remove saucepan from heat. Cover and allow the quinoa to steam in the pan for 5 minutes.

4. Remove the lid and fluff the quinoa with a fork. Set aside.

For the garlic kale

1. Heat oil over medium high heat.

2. Add garlic and cook for 30 seconds until fragrant.

3. Add kale. Stir fry for 3-5 minutes until kale is wilted and bright green.

4. Remove from heat and set aside.

Assemble the bowls

1. Add 1 cup cooked quinoa to the bottom of the bowl.

2. Add 1/4 of the garlic kale on top of the quinoa.

3. Carefully place one cooked salmon fillet on top. Repeat with remaining bowls until all four are assembled. If doing meal prep, cover the bowls and place them in refrigerator for up to 3 days or the freezer. Wait until the day you eat the bowl to prepare the egg.

For the sunny side up eggs

1. Heat oil in a skillet over low heat.

2. Add eggs to the skillet and cover with a lid.

3. Cook for 2-3 minutes until whites are set but yokes are still runny.

4. Place egg on top of assembled bowl. If doing meal prep, warm the refrigerated or frozen bowl up in the microwave until heated through and then add the freshly cooked egg on top. Enjoy hot!

Nutrition Facts

Healthy Salmon and Quinoa Breakfast Bowl (+ Easy Meal Prep)

Amount Per Serving

Calories 355 Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 3g19%

Cholesterol 164mg55%

Sodium 521mg23%

Potassium 723mg21%

Carbohydrates 35g12%

Fiber 3g13%

Sugar 1g1%

Protein 15g30%

Calcium 155mg16%

Vitamin C 89.1mg108%

Vitamin A 6930IU139%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

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