Description
This Savory Lentil Breakfast Bowl is a warm, protein-packed breakfast with smoky spiced lentils, wilted spinach, creamy avocado, and a jammy egg on top.
Ingredients
Savory Lentil Base
1 tbsp olive oil
1 medium yellow onion, finely chopped
2 cloves garlic, minced
1 cup brown or green lentils, rinsed
4 cups vegetable broth (low-sodium preferred)
1 tsp dried thyme
1/2 tsp smoked paprika
1/2 tsp ground cumin
Salt and black pepper, to taste
Toppings (per bowl)
1–2 large eggs (poached, soft-boiled, or jammy fried)
2 cups fresh spinach
1/2 avocado, sliced or mashed
1 tbsp crumbled feta (optional)
1 tbsp chopped parsley or cilantro
Pinch red pepper flakes (optional)
Instructions
Sauté aromatics: Heat olive oil in a medium saucepan over medium heat. Add onion and sauté 5–7 minutes until soft. Add garlic and cook 1 minute.
Toast spices & lentils: Stir in thyme, smoked paprika, and cumin for 30 seconds. Add lentils, stir to coat, and toast 1–2 minutes.
Simmer lentils: Pour in broth and bring to a boil. Reduce heat to low, cover, and simmer 25–30 minutes until lentils are tender (not mushy). Season with salt and black pepper.
Cook toppings:
Eggs: Cook as desired (poached, soft-boiled, or jammy fried).
Spinach: Sauté spinach with a little olive oil and a pinch of salt for 1–2 minutes until wilted.
Assemble: Spoon lentils into a bowl, add spinach, top with egg, and finish with avocado, feta (optional), herbs, and red pepper flakes.
Notes
Lentils keep well for meal prep: store cooked lentils in the fridge 4–5 days. Reheat with a splash of broth.
Canned lentils work in a pinch: rinse and warm them with the sautéed aromatics + spices and a small splash of broth.
Salt after cooking helps lentils stay tender.
Add a squeeze of lemon or a dash of hot sauce at serving for extra pop.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 430 kcal
- Sugar: 4 g
- Sodium: 650 mg
- Fat: 20 g
- Saturated Fat: 4 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 41 g
- Fiber: 17 g
- Protein: 22 g
- Cholesterol: 185 mg