Mediterranean Quinoa and Egg Bowl

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-03-23 · Updated 2026-03-23

A hearty breakfast bowl with quinoa, roasted vegetables, feta cheese, and a poached egg. Topped with tahini drizzle. This mediterranean-inspired breakfast (high-protein, vegetarian) ready in about 45 minutes combines quinoa, zucchini, eggplant into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 410 calories and feeds 2, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1/2 cup quinoa
• 1/2 cup zucchini
• 1/2 cup eggplant
• 1/4 cup feta cheese
• 1 egg
• 2 tbsp tahini
• 1 tbsp olive oil

Instructions

1. Step 1: Preheat oven to 400°F (200°C). Dice zucchini and eggplant into 1/2-inch cubes. Toss with 1 tbsp olive oil, 1/4 tsp salt, and 1/4 tsp black pepper until evenly coated. Spread on a parchment-lined baking sheet and roast for 20-25 minutes, stirring halfway through, until tender and golden brown with crispy edges. Tip: Use a fork to toss halfway for even browning.
2. Step 2: In a medium saucepan, combine 1/2 cup quinoa with 1 cup water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork until light and fluffy. Tip: Use a fine-mesh strainer to rinse quinoa before cooking to remove saponins.
3. Step 3: Fill a small saucepan with 2 inches of water and add 1 tsp vinegar. Bring to a gentle simmer over medium heat. Crack 1 egg into a small bowl, then gently slide it into the water. Cook for 6-7 minutes, until the white is set but the yolk remains runny. Transfer to a bowl of ice water to stop cooking, then peel and set aside. Tip: Use a slotted spoon to avoid breaking the shell.
4. Step 4: In two shallow bowls, layer 1/4 cup cooked quinoa, 1/4 cup roasted zucchini and eggplant, 2 tbsp crumbled feta cheese, and 1 poached egg. Drizzle 1 tbsp tahini over each bowl, then serve immediately. Tip: For a richer flavor, mix tahini with 1 tsp water before drizzling.