Why You’ll Love This Recipe
This Healthy Plate Avocado Egg Steak High-Protein Meal is a powerhouse combination designed to keep you full, energised, and satisfied throughout the day. Tender slices of seasoned steak pair beautifully with creamy avocado and a perfectly cooked egg, creating a balanced plate rich in protein, healthy fats, and essential nutrients. The flavours are simple yet deeply nourishing, making it ideal for breakfast, brunch, lunch, or even a light dinner. I once tried serving this with a squeeze of fresh lime and a sprinkle of chilli flakes, and it added such a bright, vibrant twist to the plate. This dish is not only flavorful and wholesome but also incredibly quick to prepare, making it a great addition to any healthy eating routine.
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Healthy Plate Avocado Egg Steak High-Protein Meal: A Balanced, Energising Favourite
- Total Time: 40 mins
- Yield: 5 meal prep bowls
- Diet: Halal
Description
Healthy and flavorful Italian-inspired meal prep bowls with seasoned chicken, roasted vegetables, and herby grains—perfect for easy lunches all week.
Ingredients
- 1 1/2 lb boneless skinless chicken breasts, cubed
- 3 tbsp olive oil
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- 1/2 tsp paprika
- Salt & black pepper, to taste
- 2 cups cherry tomatoes
- 1 large zucchini, sliced
- 1 red bell pepper, sliced
- 1 small red onion, sliced
- 2 cups cooked brown rice or quinoa
- 1/2 cup shredded mozzarella or fresh mozzarella pearls
- 1/4 cup grated Parmesan cheese
- Fresh basil or parsley, chopped
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Toss chicken with olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper.
- Spread chicken on one side of the baking sheet.
- Toss tomatoes, zucchini, bell pepper, and onion with a drizzle of olive oil, salt, and pepper, then spread on the other side.
- Roast for 20–25 minutes, stirring halfway, until chicken is cooked through and vegetables are tender.
- Divide cooked rice or quinoa evenly into meal prep containers.
- Top with roasted chicken and vegetables.
- Sprinkle with mozzarella, Parmesan, and fresh herbs.
- Cool completely before sealing containers for storage.
Notes
- Add pesto or balsamic glaze when serving for extra flavor.
- Swap rice for cauliflower rice for a low-carb option.
- Keeps well refrigerated for up to 4 days.
- Chicken thighs can be used for juicier bowls.
- Prep Time: 15 mins
- Cook Time: 25 mins
- Category: Meal Prep / Main Dish
- Method: Roasting
- Cuisine: Italian
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Steak (sirloin, flank, or ribeye)
Provides a hearty, lean protein base that cooks quickly and delivers satisfying flavour.
Eggs
Bring additional protein and richness, whether fried, poached, or soft-boiled.
Avocado
Adds creamy texture and healthy fats that help balance the savoury steak and egg.
Olive oil
Used for cooking the steak and eggs, offering a heart-healthy fat source and light flavour.
Salt and pepper
Essential seasonings that enhance the natural flavours of each component.
Garlic powder
Adds subtle savouriness to the steak without overpowering the dish.
Cherry tomatoes
Offer freshness, colour, and a gentle acidity that complements the richer ingredients.
Baby spinach or mixed greens
Create a nourishing bed for the steak and add fibre and minerals to the plate.
Directions
Season the steak generously with salt, pepper, and garlic powder. Heat a skillet with a splash of olive oil over medium-high heat. Sear the steak for a few minutes on each side until it reaches your preferred doneness. Let it rest before slicing thinly to retain its juices.
While the steak rests, cook the egg: fry it sunny-side up, poach it gently, or soft-boil it depending on your preference. Slice the avocado and season lightly with salt to enhance its flavour.
Assemble the plate by arranging greens or spinach as the base. Add the sliced steak, nestle the egg on top, and place the avocado alongside. Scatter cherry tomatoes around the plate for freshness and garnish. Drizzle lightly with olive oil or lemon juice, if desired, to bring everything together.
Equipment needed :
Must-Have Tools to Get Rolling
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
9×13-inch baking dish – Ideal size to fit your rolled cabbage leaves snugly and prevent them from unraveling.
knife – A sharp, durable kitchen knife perfect for slicing, chopping, and dicing with ease.
Servings and timing
Serves 2
Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Storage/reheating
Store leftover steak separately in an airtight container in the refrigerator for up to two days. Reheat on the stovetop for a brief moment or enjoy chilled over a salad. Avocado and eggs are best prepared fresh, but tomatoes and greens can be stored separately for up to two days. This meal is ideal when assembled just before serving.
Variations and Customizations
Spicy Steak Bowl
Add chilli flakes, sriracha, or jalapeño slices for heat.
Mediterranean Plate
Add olives, cucumbers, and a drizzle of lemon-oregano dressing.
Low-Carb Keto Version
Increase the avocado portion and add extra greens for a more filling keto-friendly meal.
Smoky Chipotle Steak
Season steak with chipotle powder or smoked paprika for deeper flavour.
Breakfast Hash Plate
Serve with roasted sweet potatoes or diced potatoes for a heartier version.
Egg Swap
Use a poached egg or soft-boiled egg for a runny yolk sauce effect.
High-Veggie Bowl
Add roasted peppers, zucchini, or mushrooms to boost nutrients.
Herb-Topped Plate
Sprinkle fresh coriander, parsley, or chives for brightness.
Citrus Twist
Drizzle lime juice or add orange segments for freshness.
Dairy-Boosted Version
Add a crumble of feta or goat cheese for tangy richness.
FAQs
Can I use any cut of steak?
Yes, sirloin, flank, or ribeye all work well for this dish.
Can I meal prep this recipe?
Prepare the steak ahead, but cook the egg and slice the avocado fresh.
Is this dish gluten-free?
Yes, all ingredients are naturally gluten-free.
What is the best way to cook the egg?
Fried sunny-side up or poached works beautifully for creamy texture.
Can I substitute chicken for steak?
Yes, grilled chicken breast is a lighter option.
How do I keep avocado from browning?
Brush with lemon juice if preparing slightly ahead.
Is it suitable for low-carb diets?
Yes, it’s naturally low-carb and can be made keto-friendly.
Can I add grains?
Absolutely—quinoa, farro, or brown rice make it more filling.
What sauce pairs well?
Light vinaigrettes, sriracha mayo, or chimichurri complement perfectly.
Can I grill the steak instead of pan-searing?
Yes, grilling adds great flavour and works perfectly.
Conclusion
This Healthy Plate Avocado Egg Steak High-Protein Meal is the perfect blend of nutritious, satisfying ingredients that support an energised lifestyle. With tender steak, creamy avocado, and a soft, rich egg, this dish delivers balanced flavour and nourishment in every bite. Whether enjoyed for breakfast, lunch, or dinner, it offers convenience, versatility, and wholesome goodness that fits seamlessly into your weekly routine.
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