Kimchi & Egg Brown Rice Bowl
Brown rice topped with two soft-set eggs, kimchi, spring onion and sesame — 360 kcal, 17 g of complete protein and ~290 mg of choline in under ten minutes.
Brown rice topped with two soft-set eggs, kimchi, spring onion and sesame — 360 kcal, 17 g of complete protein and ~290 mg of choline, assembled from leftovers in under ten minutes. A fermented food and a complete protein in the same bowl, with no cooking beyond the eggs.
Ingredients (1 serving)
- Brown rice, cooked — 130 g
- Eggs — 2 large
- Kimchi — 80 g
- Spring onion — 1, sliced
- Sesame oil — 1 tsp
- Sesame seeds — 1 tsp
Macros per serving
- Calories: 360 kcal
- Protein: 17 g
- Fat: 16 g
- Carbs: 34 g
- Fiber: 4 g
Key micronutrients
- Choline: ~290 mg
- Selenium: ~30 µg
- Vitamin K: ~40 µg
- Lutein + zeaxanthin: ~250 µg
Why it earns a spot in the rotation
- A fermented food in a form people actually eat. Kimchi arrives already made and needs no preparation — the whole barrier to fermented foods in a weekday breakfast is usually effort, not taste.
- ~290 mg of choline from the eggs. Egg yolks are among the densest dietary sources of a nutrient most adults consume below the adequate intake.
- Complete protein without meat. Two eggs cover all the essential amino acids, and the brown rice adds the fibre a white-rice bowl would not.
- Leftover rice is the point. The bowl exists to make yesterday's rice into a ten-minute breakfast, which is what keeps it in the rotation rather than in a cookbook.
Related protocols
- Veggie Omelette with Whole-Grain Toast
- Smoked Salmon & Avocado Toast
- Scrambled Eggs with Spinach on Rye
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
