Swiss Chard and Quinoa Breakfast Bowl. Thank you, October, for the Swiss chard you bring. My favorite leafy green takes center stage in this nutrient-dense breakfast bowl, finished with a silky, runny egg for richness.
It’s another triathlon week for me. Yes, really — I know, I don’t always make the smartest choices, but I want the bling. This Sunday’s race is longer than last week’s by about 10 miles (a 1.5K swim, 35-mile bike and a 6.2-mile run). The bike route crosses Kennedy Space Center, so I’ll pedal past launch pads and other NASA landmarks. It’ll be painful in spots, but totally worth it.
This week I’m trying something different for fueling. Instead of my usual brown rice or pasta, I’m leaning on vegetables for most of my carbs and adding quinoa because I’ve fallen for this little superfood — it cooks quickly, provides healthy carbs and offers extra protein. I’m also committing to eating more vegetables this week, since I’m not always great about it.
It’s a cool Sunday afternoon here — under 80°F, our first “cool” day in months — so I went for a bike ride, opened all the windows and made this lovely new dish. Life is good.
Below are my farmer’s market tomatoes — a major score.
This bowl follows the “eat the rainbow” idea: red bell pepper, carrot, mixed tomatoes and Swiss chard add color, while olive oil supplies healthy fat and lemon brightens everything. I eat an egg every morning and have healthy cholesterol numbers — a combination of less stress, better food choices and lots of exercise. Eggs are fine in moderation — one a day works for me.
If you haven’t tried quinoa, this recipe is a gentle introduction. With bright vegetables, a light lemon vinaigrette, and a rich egg yolk, quinoa blends right in. If you’re already a quinoa fan, this bowl is an ideal way to start the day with something wholesome and satisfying.
I enjoy indulgences, but meals like this are what support long-term health and should happen most of the time. That said, expect a decadent post-triathalon treat next week — something creamy and cheesy.
Swiss Chard and Quinoa Breakfast Bowl
Ingredients
- 1 bunch Swiss chard diced (discard thick ribs)
- 2 tsp extra virgin olive oil
- 1 clove garlic minced
- 1 cup quinoa uncooked
- 1-1/2 cup grape tomatoes halved; mix red and yellow if possible
- 1 roasted red pepper small dice
- 1 small carrot finely shredded
- 1 green onion thinly sliced
- kosher salt
- fresh cracked pepper
- 4 large eggs
- cooking spray
- 2 tsp fresh lemon juice
- 1 Tbs extra virgin olive oil
Instructions
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Cook the quinoa according to package directions. One method: boil for about 15 minutes in plenty of water, drain well, cover and let steam 5 minutes, season with salt and fluff with a fork.
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In a large nonstick sauté pan, heat 2 tsp olive oil and lightly brown the minced garlic. Add the diced Swiss chard, a pinch of salt and 2 tablespoons water. Cook, turning occasionally, until the chard is wilted and the liquid evaporates. This softens the ribs and reduces bitterness. Set aside.
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In a large bowl whisk together the vinaigrette: 2 tsp lemon juice, 1 tbsp olive oil, and a pinch each of salt and pepper. Add the cooked quinoa, Swiss chard, roasted red pepper, shredded carrot and sliced green onion. Toss to combine. Add the halved tomatoes, season with a good pinch of salt and pepper, and toss gently.
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Heat a large nonstick pan, spray lightly with cooking spray and cook the eggs over-easy so the yolks remain runny. Season the eggs with a pinch of salt and pepper while cooking.
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To serve, divide the Swiss chard and quinoa mixture among four bowls and top each portion with an egg. Serve immediately.