Recipe Overview

A balanced bowl combining quinoa, eggs (or tempeh for vegans), fresh veggies, and a collagen-infused dressing. Designed for athletes, fitness enthusiasts, and busy professionals seeking a quick, supplement-friendly meal to support muscle repair, energy, and overall wellness.

Prep Time: 10 minutes
Cook Time: 15 minutes
Cooking Difficulty: Easy
Servings: 1 (Double or triple for meal prep)

Ingredients

Base

• ½ cup cooked quinoa (or cauliflower rice for low-carb)
• 1 cup baby spinach (sautéed or raw)

Protein

• 2 large eggs (fried, scrambled, or poached) or ½ cup crumbled tempeh (for vegan)

Veggies & Toppings

• ¼ avocado, sliced
• ¼ cup cherry tomatoes, halved
• 2 tbsp shredded carrots
• 1 tbsp hemp seeds (*optional for omega-3s*)

Collagen Dressing

• 1 tbsp extra-virgin olive oil
• 1 tsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 scoop unflavored collagen peptides (10g protein)
• ¼ tsp garlic powder
• Sea salt and black pepper to taste

Professional Chef-Level Instructions

Prep Work

1. Quinoa: Rinse ½ cup quinoa under cold water. In a saucepan, combine with 1 cup water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 12–15 minutes until fluffy. Remove from heat, fluff with a fork, and let cool slightly.
2. Spinach: Heat a nonstick skillet over medium heat. Add spinach and a splash of water. Sauté for 1–2 minutes until wilted. Season with a pinch of salt.

Cooking

1. Eggs:
   • Fried/Scrambled: Heat 1 tsp olive oil in a skillet. Crack eggs into the pan. For fried, cook until whites set (2–3 minutes). For scrambled, whisk eggs in a bowl, pour into the pan, and stir gently until softly set.
   • Poached: Bring a pot of water to a simmer. Add 1 tbsp vinegar. Crack an egg into a ramekin, swirl water, and gently slide the egg in. Cook for 3 minutes, then remove with a slotted spoon.

Tempeh (Vegan):

1. • Crumble tempeh into a skillet over medium heat. Add 1 tsp tamari, ½ tsp smoked paprika, and 1 tsp olive oil. Sauté for 4–5 minutes until golden.
2. Dressing: In a small bowl, whisk olive oil, lemon juice, Dijon mustard, collagen peptides, garlic powder, salt, and pepper until smooth and emulsified.

Assembly

1. Layer quinoa at the base of a bowl. Top with sautéed spinach, eggs (or tempeh), avocado, tomatoes, carrots, and hemp seeds. Drizzle collagen dressing generously over the bowl.

Detailed Nutrition Facts (per serving with eggs)

*Percentages based on a 2,000-calorie diet. Values may vary with substitutions.*

Variations & Substitutions

• Vegan: Use tempeh + 1 tbsp nutritional yeast for a cheesy flavor.
• Low-Carb: Replace quinoa with cauliflower rice; add 1 tbsp MCT oil to dressing.
• Pre-Workout Boost: Add ¼ cup roasted sweet potatoes for complex carbs.
• Extra Protein: Mix ½ scoop unflavored protein powder into quinoa.

Pro Tips & Tricks

1. Meal Prep: Cook quinoa and tempeh in batches for 3–4 days. Store dressing separately.
2. Collagen Hack: Dissolve collagen in warm water first if dressing clumps.
3. Crispy Tempeh: Air-fry crumbled tempeh at 400°F for 8 minutes for crunch.

How to Serve

• Hot: Serve immediately after cooking eggs/tempeh for a warm, comforting meal.
• Cold: Chill cooked quinoa and veggies for a refreshing summer bowl.
• Pairings: Serve with a side of green tea (for antioxidants) or electrolyte water.

How to Store

• Fridge: Store assembled bowls (without dressing) in airtight containers for up to 3 days. Keep dressing in a separate jar.
• Reheat: Microwave quinoa and protein for 1–2 minutes. Add fresh avocado and dressing before serving.

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