One of my goals for this year is to eat more protein, but the hardest time for me to pack in protein is in the morning. But this lentil and sweet potato bowl is the perfect option. Topped with jammy, soft-boiled eggs and a tahini dressing, it hits all the right notes and brings in a total of 35 grams of protein per serving. Plus it’s vibrant and flavorful and perfect for meal prepping. Basically it’s my new go-to breakfast and I think it will quickly become yours, too.

ingredients needed

• 1 cup lentils
• 1/2 teaspoon kosher salt
• 1/2 teaspoon cumin
• 1 sweet potato
• 1 tablespoon olive oil
• 1/2 teaspoon: salt, cumin, paprika, cinnamon, dried parsley
• 3 tablespoons tahini
• 1 1/2 teaspoons honey
• 1/4 teaspoon garlic powder
• 1/4 teaspoon kosher salt
• 1-2 teaspoons cold water
• 3 eggs

how to make this bowl:

We all have busy lives and need a quick meal. This one takes about 30 minutes but is so straight forward and can be enjoyed all week long. Here’s how to make it:

1. cook the lentils
   Start by bringing two medium pots of water to a boil over medium-high heat. Once the water is boiling, add your lentils to one of the pots and cook according to the package instructions (usually 20 minutes). When they’re ready, drain them and add a bit of kosher salt and cumin for flavor. Stir to combine.
2. roast the sweet potatoes
   While the lentils are cooking, prepare the sweet potatoes. Cut them into 1-inch wedges and transfer to a baking sheet. Toss them with olive oil, salt, cumin, paprika, cinnamon, and dried parsley. Roast the sweet potatoes at 400°F for 15-20 minutes, flipping halfway through until they are tender and slightly crispy on the outside.
3. soft-boil the eggs
   In the second pot, carefully lower the eggs into the boiling water. Let them cook for about 8 minutes for that perfect soft-boiled consistency. Once done, remove the eggs and place them in a bowl of ice water to cool. Peel the eggs once they’re cool enough to handle, then slice them in half.
4. prepare the tahini dressing
   In a small bowl, whisk together tahini, honey, garlic powder, and salt. The dressing will be thick, so add 1-2 teaspoons of cold water to thin it out to a pourable consistency. Set it aside.
5. assemble the bowl
   To assemble the bowls, start with a base of lentils and sweet potato wedges. Top with your soft-boiled eggs, then drizzle the tahini dressing generously over everything. Sprinkle a little salt and pepper on the eggs, and your warm, hearty meal is ready to enjoy.

Tip: If you’re prepping for later, keep the eggs unpeeled in the fridge. The rest of the components (lentils, sweet potatoes, and dressing) store perfectly in airtight containers, and the eggs can be peeled just before serving.

protein packed breakfast!

One of my goals this year is to eat more protein (I know, I know), but what they say is true — when I eat more protein I have more energy and am full for much longer. One of the hardest meals to get protein in is breakfast, but this bowl has you covered.

Here’s the protein breakdown for each main ingredient:

• lentils: 1 cup of cooked lentils provides about 18 grams of protein. Lentils are a powerhouse of plant-based protein and fiber, making them a perfect base for this dish.
• eggs: Two large eggs provide roughly 12 grams of protein (6 grams per egg). Eggs are an excellent source of complete protein, meaning they contain all nine essential amino acids your body needs.
• tahini: Although primarily a fat source, tahini also provides some protein, around 5 grams per 2 tablespoons.

So, for each serving, you’re looking at approximately 35 grams of protein, and a great balance of plant-based and animal-based protein. If that doesn’t have you sold on this bowl I don’t know what will.

why you should meal prep this bowl:

One of the best things about this lentil and sweet potato bowl is that it makes for the perfect meal-prep option. Here’s why:

1. great for reheating
   All of the components (lentils, sweet potatoes, and tahini dressing) reheat extremely well, so you don’t lose any of the flavor or texture after storing them in airtight containers. The only component that’s best prepared fresh is the eggs, but you can easily store the cooked eggs unpeeled and peel them right before eating. This makes it simple to grab and go without any last-minute cooking.
2. nutrient-dense and satisfying
   This meal is hearty, satisfying, and full of nutrients. The combination of lentils, sweet potatoes, eggs, and tahini gives you a balanced mix of protein, fiber, healthy fats, and complex carbs. It’ll keep you full and energized throughout the day, which is especially useful when you’re juggling a busy schedule.
3. customizable for your preferences
   If you want to add extra protein, you can easily throw in some grilled chicken or roasted chickpeas. You can also switch up the spices and seasonings to suit your taste. The tahini dressing is versatile—add more garlic for a punch or swap honey for maple syrup if you prefer a different sweetener.
4. perfect for busy weeks
   Preparing a big batch of this meal at the beginning of the week means you’ll have a nutritious and delicious meal ready to go for lunch or dinner. With minimal effort, you’ll have enough servings to last you several days, making it an excellent choice for those who want to eat well without spending hours in the kitchen.

other recipes you’ll love

• banana streusel muffins
• savory oatmeal
• savory dutch baby
• miso banana bread

lentil and sweet potato breakfast bowl

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Breakfast

Servings 2 servings

ingredients

  

• 1 cup lentils uncooked
• 1/2 teaspoon kosher salt
• 1/2 teaspoon cumin
• 1 sweet potato
• 1 tablespoon olive oil
• 1/2 teaspoon: salt, cumin, paprika, cinnamon, dried parsley
• 3 tablespoons tahini
• 1 1/2 teaspoons honey
• 1/4 teaspoon garlic powder
• 1/4 teaspoon kosher salt
• 1-2 teaspoons cold water
• 4 eggs

instructions

 

• Preheat the oven to 400F. Set two medium pots of water over medium high heat.
• When the water is boiling, add the lentils to one of the pots and cook according to package instructions. Once the lentils have finished cooking, drain the water, then add the salt and cumin. Stir to combine.
• Cut the sweet potato into 1-inch wedges and transfer to a baking sheet. Add the olive oil, salt, cumin, paprika, cinnamon, and dried parsley. Toss until everything is combined. Transfer to the oven and cook until they're tender and well roasted on the outside, about 15-20 minutes, flipping half way through.
• Carefully lower the eggs into the other pot of boiling water. Let the eggs cook for 8 minutes, then remove and place in a bowl of ice water. Once the eggs have cooled off for a couple minutes, peel all the eggs. Slice in half.
• While everything cooks, make the dressing: Place the tahini, honey, garlic powder, and salt in a bowl. Whisk until thick. Add 1-2 teaspoons of water and stir until the sauce has thinned out to a pourable consistency.
• To assemble the bowl, place the lentils and sweet potatoes on a bowl or plate. Add the soft boiled eggs and plenty of the dressing. Top the eggs with a pinch of salt and pepper. Enjoy while it's warm!

Notes

If you’re prepping for later, keep the eggs unpeeled in the fridge. The rest of the components (lentils, sweet potatoes, and dressing) store perfectly in airtight containers, and the eggs can be peeled just before serving.