Protein Power Bowl with Steak, Avocado & Over-Easy Eggs
If You Need a Dinner that’s Fast AND Fancy… This Is It!
Alright, so let me tell you about the time I first threw together my ‘Protein Power Bowl with Steak, Avocado & Over-Easy Eggs.’ It actually started because I had this random leftover steak (from a BBQ that turned into a neighborhood grill party—long story) and about four sad avocados teetering on the edge of going brown. My husband claims he could live on breakfast food and steak—so why not mash it all together? And, between you and me, over-easy eggs are my version of culinary therapy. Nothing feels more satisfying than poking that yolk and watching it run.
Oh, before I forget—the first time I made this, I tried to get all cheffy and used a cast iron skillet that actually almost broke my toe when I dropped it. So, um, maybe don’t get distracted by the dog while cooking. Or do, just wear shoes. Anyway, let’s get into why you’ll probably make this again and again.
Why You’ll Love This (for Real)
- I make this whenever my week’s got that mad dash vibe and I still want to feel like I’m eating something hearty (and not just another sandwich!).
- My family practically cheers when they see steak AND eggs on the table at the same time; the avocado’s just the cherry on top. Well, not literally. That’d be odd.
- This bowl totally saves the day when I’ve forgotten to plan dinner. Plus, it’s kinda customizable; like, one time I swapped out the steak for leftover rotisserie chicken and honestly, it wasn’t too shabby. Not steak, but hey.
- If I’m real, the only tricky bit is making the eggs juuust right. Don’t worry if your first yolk breaks. Happens to the best of us—my dog usually gets those “oops” eggs.
Here’s What You Need (Substitutions Welcome!)
- 1 steak (about 250g ribeye or sirloin works; sometimes I use flank if that’s all I’ve got; honestly, my aunt swears by skirt steak, but you do you)
- 2 eggs, over-easy style (free-range taste best, but any will do)
- 1 ripe avocado (or use guac if you’re in a pinch; no shame)
- 1 cup cooked rice (white, brown, or even quinoa if you’re feeling extra virtuous)
- A handful of cherry tomatoes, halved (or diced regular tomato, or just skip if you’re not a fan)
- Fresh greens (I usually grab spinach or arugula, but whatever’s wilting in the fridge works too)
- Olive oil, salt, pepper, garlic powder (or fresh garlic if you’re feeling ambitious), and a squeeze of lime
- Optional: hot sauce, feta cheese, pickled onions (occasionally I add sriracha because my partner’s obsessed)
How I Throw This Together (Sometimes Literally)
- Prep your rice first. I usually use leftovers, but if you don’t have any, quick-cooking rice is your friend here! Or, honestly, just serve it over greens and skip the rice if you can’t be bothered.
- Cook the steak. Salt, pepper, maybe a sprinkle of garlic powder. Sear on high heat for about 2-3 minutes per side if you like it medium rare (I do—anything beyond that feels criminal, but you do you). Let it rest. This is when I usually sneak a little taste—chef’s tax!
- While the steak rests, fry your eggs. Medium-low heat, tiny splash of oil, crack the eggs in. Let them sit until the whites set but the yolks are still jiggly. I actually find it works better if I cover the pan for a bit—just goes faster. Don’t worry if they look a smidge weird; as long as the yolk’s runny, you’re golden.
- Slice your avocado and halve your tomatoes. Nothing fancy here, but if your avocado’s brown, just scoop out the good bits (we’ve all been there).
- Time to assemble: Rice or greens on the bottom, then sliced steak, avocado, tomatoes, and eggs on top. Drizzle with olive oil, a squirt of lime, and as much salt and pepper as feels right. Sometimes I finish it with a dusting of feta or a splash of hot sauce. Looks pretty epic, honestly.
Notes from a Serial Tweaker
- I used to pile the eggs on first, but then everything else just slid off, so now the eggs go on top. Much better.
- If your steak comes out a bit tough, slice it thinner—no one will know.
- Actually, I find it tastes even better the next day. Maybe that’s weird. But leftovers cold from the fridge? Yes please.
Things I’ve Tried (Some Good, Some… Not So Much)
- Once swapped in sweet potato for the rice—surprisingly amazing.
- Tried adding roasted chickpeas. Tasted great but made the whole thing a bit dry, so go easy.
- Don’t try scrambled eggs instead of over-easy—whole different vibe, not as good (at least to me).
You Really Only Need the Basics (But Here’s Where I Improvise)
- A frying pan or skillet (if you don’t have cast iron, no biggie—nonstick totally works; I’ve done this in a camping pan, too)
- A sharp knife for steak (or, in a pinch, a bread knife—I won’t tell)
- Bowl for serving. Or a plate, but bowl just feels right.
How to Store (If You Have Any Left!)
Pop leftovers into an airtight container; they’ll keep for a day or two in the fridge. Though honestly, in my house, it never lasts more than a day! If you do want to reheat, go gentle—microwave in 30-second bursts, and maybe add a splash of water so things don’t dry out. Eggs tend to get a bit rubbery, but they’re still tasty (or just fry up a fresh egg when you reheat—best of both worlds?).
My Favourite Way to Serve It (And Yours?)
I usually serve this piled high, with a handful of arugula and a generous drizzle of hot sauce. My brother loves it with an extra egg, and my kid? He picks out the tomatoes and dumps ketchup on the whole thing. Go figure. If you like a crunch, fried onions on top are a game changer (just saying).
Pro Tips (Learned the Hard Way…)
- Don’t rush the steak. I once tried to speed things along by cranking the heat and, well, let’s just say the smoke alarm got more action than the steak did.
- Let the steak rest for at least five minutes. Otherwise, it leaks everywhere (and you lose all that flavor).
- Oh! And season the rice for extra oomph. I used to forget that, and things were a bit bland. Salt, pepper, splash of olive oil—game changer.
Real Questions I’ve Actually Been Asked
- “Can I make this with chicken?” — Yep! Just cook it the same way, slice it up, and you’re good. Actually, sometimes I like it even better with leftover roast chicken.
- “Do I have to use rice?” — Not at all! Greens, quinoa, sweet potato, even leftover couscous. Whatever’s hanging around.
- “My eggs always break! What gives?” — Don’t sweat it. Try cracking them into a cup first, then sliding them into the pan. Or just embrace the chaos—broken yolk is still delicious.
- “Is this meal healthy?” — I’m not a nutritionist, but it’s packed with protein and healthy fats. Plus, you can tweak it however you want. Check out this guide on protein and your body if you want the science-y scoop.
- “Do you have a favorite hot sauce for this?” — Oh for sure. Lately, I’m obsessed with Cholula, but I’ve done sriracha, tabasco, even homemade stuff (which never lasts long enough for leftovers).
Right, before I forget, there’s this one time I tried to make a vegan version for my cousin. Swapped the steak for marinated tofu and did a vegan mayo drizzle. It was… okay. But, honestly, nothing beats that combo of juicy steak and runny yolk (at least for me). Anyway, let me know if you actually try it. Or just come round for dinner—there’s always enough if you don’t mind a little chaos in the kitchen!
Ingredients
- 12 oz flank steak
- 2 tablespoons olive oil, divided
- 1 teaspoon garlic powder
- Salt and black pepper, to taste
- 1 cup cooked quinoa
- 4 large eggs
- 1 large avocado, sliced
- 2 cups baby spinach or mixed greens
- 1/2 cup cherry tomatoes, halved
- 1 tablespoon fresh lemon juice
Instructions
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1Season the flank steak with 1 tablespoon olive oil, garlic powder, salt, and black pepper. Let it rest at room temperature for 10 minutes.
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2Heat a grill pan or skillet over medium-high heat. Cook the steak for 4-5 minutes per side, or until desired doneness. Remove from heat and let rest for 5 minutes before slicing thinly.
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3While the steak rests, heat the remaining olive oil in a nonstick skillet over medium heat. Crack the eggs into the pan and cook until the whites are set but yolks remain runny, about 2-3 minutes.
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4In each bowl, layer cooked quinoa and baby spinach. Top with sliced steak, avocado, and cherry tomatoes.
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5Place an over-easy egg on each bowl. Drizzle with lemon juice and season with additional salt and pepper if desired. Serve immediately.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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