Egg and Brown Rice Protein Bowl
PakistaniGym & High-ProteinDesi eggsEasy
Brown rice, boiled eggs, chickpeas and salad in one bowl — slow carbs and solid protein for a full training day.
Prep time10 min
Cook time10 min
Total time20 min
Servings2
Ingredients
- 1 cup cooked brown rice
- 2 boiled eggs, halved
- 1/2 cup boiled chickpeas
- 1/2 cup cucumber, diced
- 1 small tomato, diced
- 1 tbsp lemon juice
- 1/2 tsp chaat masala
- 1/4 tsp salt
- Fresh mint
Method
- Boil the eggs for 10 minutes, cool, peel and halve.
- Put the warm brown rice in a bowl.
- Add chickpeas, cucumber and tomato.
- Place the egg halves on top.
- Sprinkle chaat masala, salt and lemon juice.
- Add mint leaves.
- Serve warm or at room temperature.
Nutrition — estimated per serving
Calories (estimate)250 kcal
Protein (estimate)12 g
Fat (estimate)6 g
Carbs (estimate)36 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Nutrition is an estimate only. Brown rice takes longer to cook than white rice — cook it ahead. Allergic to eggs? Add more chickpeas. If brown rice is not available, use normal rice or roti.