Kale and Quinoa Protein Bowl With Poached Egg

This is my go-to dinner when I want a light and easy meal that is still satisfying.  It is so simple, yet covers all the nutrients I need, and the flavor is actually there.  I sometimes substitute Everything But the Bagel seasoning for the sesame seeds, and have used rice in place of the quinoa if that is what I have on hand. 


  • Preparation Time: 10 min.
  • Cook Time: 10 min.
  • Cuisine: American
  • Servings: 1-2


  • 1 cup quinoa, cooked (if uncooked, prep time will be 30 min.)
  • 10 oz. kale, de-stemmed and chopped
  • 2 Tbs. olive oil
  • 1 Tbs. sesame seeds
  • 2 large eggs
  • ½ cup greek yogurt
  • 4 cloves garlic
  • 1 tsp salt
  • 1 tsp salt


  • 1
    Heat olive oil and garlic over medium heat in a large frying pan for 1 minute.
  • 2
    Add kale and 1 tsp salt and stir.
  • 3
    Cover and let cook, stirring occasionally until kale softens and turns bright green, then remove from heat.
  • 4
    Poach 2 eggs.
  • 5
    Plate ½ cup of quinoa on 2 plates.
  • 6
    Top each with kale and a poached egg.
  • 7
    Mix 1 tsp salt with greek yogurt, and dollop on to egg.
  • 8
    Sprinkle each plate with sesame seeds and black pepper to taste.

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