Murasaki Sweet Potato and Quinoa Egg Breakfast Bowl
A high-protein breakfast featuring sunny fried eggs, roasted Murasaki sweet potato, fluffy quinoa, and wilted spinach. Topped with creamy avocado and hemp seeds for anti-inflammatory nourishment.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Daniela + Lila
Daniela created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Mixing bowl · Knife and cutting board
Time saver
Prep the Murasaki sweet potato and quinoa ahead on your meal prep day to assemble this breakfast in under 10 minutes.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Dice the Murasaki sweet potato into 0
Dice the Murasaki sweet potato into 0.5 inch (1.25cm) cubes.
Tap card to mark done - 03
Spread the sweet potato cubes onto the…
Spread the sweet potato cubes onto the parchment paper, drizzle with 1 tsp olive oil, and bake for 20 minutes until tender and golden around the edges.
Look for: tender and golden around the edges
Tap card to mark done - 04
Warm the pre-cooked quinoa in a small…
Warm the pre-cooked quinoa in a small bowl or skillet over low heat for 2 minutes until hot.
Look for: hot
Tap card to mark done - 05
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a non-stick skillet over medium heat.
Tap card to mark done - 06
Add the baby spinach to the skillet…
Add the baby spinach to the skillet and sauté for 1 to 2 minutes until completely wilted, then transfer it to your serving bowl.
Look for: completely wilted, then transfer it to your serving bowl
Tap card to mark done - 07
Pour in the egg whites and crack…
In the same skillet over medium-low heat, pour in the egg whites and crack the 3 large eggs directly into the pan.
Tap card to mark done - 08
Fry the eggs for 3 to 4…
Fry the eggs for 3 to 4 minutes until whites are set and yolks remain soft to your preference.
Look for: whites are set and yolks remain soft to your preference
Tap card to mark done - 09
Assemble your bowl by placing the warm…
Assemble your bowl by placing the warm quinoa, roasted sweet potato, wilted spinach, and fried eggs side by side.
Tap card to mark done - 10
Top with sliced avocado
Top with sliced avocado, sprinkle with hemp seeds, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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