Autumn fills the kitchen with roasted squash, pumpkin, crisp apples and warm spices. Eggs pair naturally with these flavours, adding creamy yolks, nutrients and protein that make simple grains and vegetables into a complete meal. Below are five seasonal egg bowls for you to try, that are sure to be a hit with the whole family.
1. Roasted Butternut Squash and Poached Egg Bowl
What to do: Roast cubed butternut squash tossed with olive oil, salt and pepper at 400°F until caramelized, about 25 minutes. Add cooked quinoa and baby spinach. The heat from the quinoa and squash will wilt the spinach, softening the leaves and helping the flavours blend. Top with a gently poached egg and a sprinkle of pumpkin seeds. Finish with a squeeze of lemon.
Why it works: The poached egg gives a silky yolk that acts like a warm dressing, bringing the sweet squash and grains together.
2. Savoury Sweet Potato and Baked Egg Hash
What to do: Sauté diced sweet potato, onion and diced bell pepper until tender. Stir in chopped kale and press the mixture into a skillet. Make small wells and crack eggs into them. Bake at 375 °F until the whites are set, about 10 to 12 minutes. Serve with fresh herbs.
Why it works: Baking the eggs in place keeps the bowl simple to assemble and delivers pockets of creaminess that complement the roasted vegetables.
3. Lentil Bowl with Soft Boiled Egg
What to do: Toss warm green or brown lentils with roasted Brussels sprouts and a spoonful of yogurt-based dressing. Top with a soft-boiled egg made by lowering the egg into simmering water, cooking 5 to 6 minutes, cooling briefly in cold water, peeling and halving. Finish with a sprinkle of chopped walnuts.
Why it works: A soft-boiled egg adds a neat, jammy yolk and complete protein that pairs well with earthy lentils and crunchy sprouts.
4. Grain Bowl with Fried Egg and Sautéed Mushrooms
What to do: Cook rice or barley and sauté cremini mushrooms with garlic and thyme. Assemble grains and mushrooms, then top each bowl with a fried egg cooked sunny side up until the whites are set and the yolk is runny, about 2 to 3 minutes. Drizzle with balsamic.
Why it works: The fried egg gives a bright contrast in texture and a rich yolk that coats the grains and mushrooms.
5. Shakshuka Style Roasted Pepper and Egg Bowl
What to do: Simmer roasted red peppers and tomatoes with smoked paprika and cumin to build a chunky sauce. Nest eggs into the sauce and bake at 375 °F for 8 to 12 minutes, until eggs reach your preferred doneness. Serve over toasted whole grain bread or cooked grains.
Why it works: Eggs cooked in the spiced tomato base absorb flavour and this dish requires only one pan for an easy to clean meal.
Practical tips
Batch roast vegetables and cook grains on the weekend to speed assembly during the week.
Pack dressings separately for lunches and include an ice pack when needed.
For young children or anyone who needs fully cooked eggs, use hard boiled eggs or bake until yolks are completely firm.
Try one of these bowls this week and notice how a single egg preparation can lift seasonal flavours into a warm, nourishing meal.
Hana Klimczak is a Toronto-based registered dietitian and mom of two, specializing in quick and easy meal ideas that are nutritious and family-friendly. In her collaboration with Egg Farmers of Ontario, she will share protein-rich egg recipes along with practical ideas, tips, and strategies to help families incorporate nutritious and well-balanced meals into their daily lives.
