Eggs&bacon breakfast Buddha bowl
My goal with my meals is to hit all the right notes—comforting, colorful, nourishing, and packed with real ingredients your body will thank you for. This rice bowl is one of them.
It’s built around simple, whole foods: creamy boiled duck eggs, rainbow sautéed veggies, crisp bacon, and fluffy white rice. It comes together easily, feels satisfying without being heavy, and happens to be a powerhouse of nutrients that support women’s hormones, digestion, and energy.
Why Duck Eggs? Duck eggs are an amazing way to add protein diversity to your diet. They’re often overlooked, but they’re richer and creamier than chicken eggs—and contain more protein and more essential nutrients per egg.
Here’s what makes them special:
More protein: A single duck egg packs around 10 grams of protein vs. 6 grams in a large chicken egg—perfect for women aiming to hit 30–50g of protein per meal.
Rich in omega-3s & choline: Both are essential for brain health, hormone production, and reducing inflammation.
Higher in micronutrients: Including selenium, iron, and B12, all important for mood, thyroid, and energy metabolism.
Great for rotation: Rotating between chicken, duck, and even quail eggs can help diversify your nutrient intake and reduce food sensitivities or overexposure to one food group.
If you're someone who wants a high-protein meal without eating a ton of meat, this bowl is the answer.
The Rainbow on Your Plate: Why Color Matters? Let’s talk veggies—because they’re not just a side note here. The rainbow of sautéed red onion, mushrooms, bell peppers, and asparagus is more than just pretty. Each color represents different plant compounds that support your health on a cellular level.
Bell peppers (red, yellow, orange): High in vitamin C for collagen and adrenal support, plus beta-carotene for skin and hormone balance.
Asparagus: Rich in folate and fiber, it helps support liver detox—essential for estrogen metabolism.
Mushrooms: A source of prebiotic fiber and anti-inflammatory compounds that help support immune and hormone health.
Red onion & garlic powder: Support gut health and offer natural antimicrobial properties.
Together, these low-carb, high-fiber veggies help regulate blood sugar, support digestion, reduce inflammation, and keep your energy steady.
Bacon for Flavor (and Balance) Just a bit of bacon goes a long way here. It adds protein, healthy fat, and that irresistible flavor that makes the bowl feel indulgent without overdoing it. Cooked in its own fat and used to sauté the veggies, it ties everything together and keeps this meal low-effort but big on flavor.
What I love most about this recipe is how balanced and functional it is—without being fussy.
Protein from duck eggs + bacon = stable blood sugar and strong metabolism
Fiber & antioxidants from veggies = hormone detox + gut health
Healthy carbs from rice = energy without a crash
Ingredients
3 duck eggs, boiled (jammy yolk style)
200g bacon, cut into chunks
50g each of:
Red onion
Mushrooms
Red bell pepper
Yellow bell pepper
Orange bell pepper
Asparagus
White rice, cooked (your preferred method)
Seasonings: salt, black pepper, garlic powder
Fresh parsley or cilantro, chopped (for garnish)
Instructions
Prep Everything First
Chop all vegetables and bacon into bite-sized pieces and measure your ingredients. Having everything ready makes this recipe flow smoothly.Cook the Rice
Boil the rice using your preferred method (stovetop, rice cooker, or InstantPot). Set aside when done.Boil the Duck Eggs
For jammy yolks, boil duck eggs for 8 minutes, then transfer them immediately to an ice bath to stop cooking. Once cooled, peel and halve.Cook the Bacon
In a hot skillet (no oil needed), cook the chopped bacon until it reaches your preferred crispness. Remove bacon from the pan and set aside on a plate.Sauté the Veggies
Reserve 2 tablespoons of bacon fat in the pan and discard the rest.
Add the chopped vegetables to the pan, sprinkle with 1 tsp black pepper and ½ tsp garlic powder, and sauté for 4 minutes. The veggies should be tender but still vibrant and slightly crisp.Assemble Your Bowl
Add a scoop of rice to the base of your bowl. Arrange the sautéed vegetables, crispy bacon, and halved duck eggs on top. Garnish with freshly chopped parsley or cilantro.Optional Sauces
Serve as is, or add your favorite sauce on the side—garlic mayo, mustard, ketchup, or a chili-lime drizzle work well!
Make It Yours! The beauty of a bowl like this is flexibility:
Swap the rice for cauliflower rice if you want it lower carb
Use chicken or quail eggs if duck eggs aren’t available
Go vegetarian by skipping the bacon and adding lentils or tofu
Serve with sauerkraut or pickles for added probiotics and enzymes
Add fresh herbs, micro-greens, or drizzle a tahini or garlic-mayo sauce over top
Meals like this remind us that nourishment doesn’t have to be complicated. You can have protein, color, and comfort in one bowl—with minimal prep and maximum satisfaction. Whether you’re feeding yourself after a long day or making a batch for the week, this duck egg rice bowl brings nourishment and joy to your plate.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana