High Protein Beef Avocado Bowl

I discovered this bowl on a Tuesday when I had almost nothing in the fridge except some beef that needed cooking, half an avocado, and a stubborn determination not to order takeout. As I roasted the sweet potato and seared the beef, the kitchen filled with this incredible savory aroma that made me pause and think, this is actually coming together. By the time I cracked that soft egg on top and watched the yolk run into the greens, I realized I'd accidentally created something I'd want to make again and again.

I made this for my friend who'd just started running again and kept complaining about being hungry all afternoon. She took one bite, closed her eyes, and just sat there. Then she asked for the recipe before she'd even finished eating. There's something about a bowl loaded with real protein and good fats that makes you feel genuinely satisfied, not just full.

Ingredients

• Beef sirloin or flank steak (200 g): Choose a cut with some marbling so it stays tender; thinner slices cook faster and absorb the marinade better.
• Olive oil: Use a good quality oil you actually like tasting, because it makes a real difference when it's a main player.
• Soy sauce (1 tsp, gluten-free if needed): This adds umami depth without overpowering; I learned to use less than I think and taste as I go.
• Salt and freshly ground black pepper: Don't skip the fresh grinding; pre-ground pepper tastes dusty by comparison.
• Sweet potato, medium, diced: Keep the pieces roughly uniform so they roast evenly; I learned this after one baking sheet where half were crispy and half were still hard.
• Ripe avocado: Choose one that yields slightly to thumb pressure; unripe avocados turn this from creamy to mealy.
• Mixed salad greens (60 g, about 2 cups): Spinach and arugula together give you earthiness plus a little peppery kick.
• Cherry tomatoes, halved (4): These burst a bit when you dress the bowl and add their own dressing to everything.
• Radishes, thinly sliced: They add a sharp crunch that wakes up your palate; don't skip them even though they seem optional.
• Large eggs (2): Soft boiled with jammy yolks is the whole point here.
• Greek yogurt (1 tbsp): Creamy and tangy without being heavy; this is your dressing's backbone.
• Lemon juice (1 tbsp): Fresh lemon makes this bright and prevents the avocado from tasting flat.
• Dijon mustard (1 tsp): A small amount adds sophisticated flavor without any heat or aggression.
• Honey (1 tsp): Just enough to balance the sharp edges and make everything feel cohesive.

Instructions

Warm your oven and start the sweet potato:

Set your oven to 200°C (400°F). While it preheats, toss your diced sweet potato with olive oil, salt, and pepper, then spread it on a baking sheet in a single layer. The key is not crowding the pan; they need space to get golden and caramelized rather than steamed.

Prep and sear the beef:

While the sweet potato roasts, rub your beef all over with olive oil, soy sauce, salt, and pepper. Heat your grill pan or skillet over medium-high heat until you hear it sizzle when you hold your hand near it. Sear the beef for 2 to 3 minutes per side for medium-rare, listening for that satisfying crust sound, then let it rest for a few minutes before slicing thin.

Soft-boil the eggs:

Bring water to a gentle simmer in a small saucepan and carefully lower in your eggs. Set a timer for 7 minutes so the yolks stay jammy and soft. While they cook, run cold water over them immediately when the timer goes off, then peel and halve them gently.

Make the dressing:

Whisk together Greek yogurt, lemon juice, Dijon mustard, honey, salt, and pepper in a small bowl until smooth. Taste it and adjust; you want it tangy but not harsh, with just a whisper of sweetness balancing everything out.

Assemble with intention:

Divide your greens between two bowls, then arrange everything on top like you're composing a little edible landscape. Scatter the warm sweet potato pieces, lay down avocado slices, add the tomatoes and radishes, drape the sliced beef across, and finally nestle the halved eggs on top. Drizzle the dressing over everything and watch it pool in the corners.

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There was this one morning when I made this bowl for myself before a long day and actually felt capable instead of just caffeinated and jittery. The protein kept me steady through afternoon meetings, and I realized I wasn't reaching for snacks at 3 PM like I usually do. Food that actually sustains you has a way of shifting your whole day.

Why This Bowl Works So Well

Every component here does something different. The beef provides serious protein and iron, the sweet potato adds natural sweetness and fiber to keep you satisfied, the avocado brings healthy fats that help your body absorb nutrients from the greens, and the egg yolk ties everything together with richness. I stopped thinking of this as a salad and started thinking of it as a complete meal where nothing is wasted or unnecessary.

Making This Your Own

The beauty of a bowl is that it's endlessly flexible. I've swapped the beef for grilled chicken when I wanted something lighter, used crispy tofu when I was cooking for my vegetarian sister, and even added leftover roasted broccoli when that's what I had around. You can layer in cooked quinoa or brown rice if you want more carbs, or if you're in a crunch, you can prep everything the night before and just assemble it in the morning.

The Dressing Is Everything

I used to think dressing was just something you drizzled on at the end, but making your own transforms this from a collection of ingredients into an actual dish. The Greek yogurt base makes it creamy without being heavy, the Dijon adds sophistication, and the honey balances everything so no single flavor shouts too loud. If you want to make extra, it keeps in the fridge for a few days and works on literally anything else you're eating that week.

• Make the dressing first so the flavors can meld while you cook the other components.
• If you prefer it thinner, whisk in a splash of water until it reaches the consistency you want.
• Toast some seeds or nuts and sprinkle them on top right before eating for crunch that actually lasts.

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This bowl has become my reliable answer to the question what should I eat that's actually good for me. It's the kind of food that tastes indulgent while being genuinely nourishing, takes less time than you'd expect, and leaves you feeling capable rather than sluggish.

Recipe FAQs

→ How do you cook the beef for the bowl?

Rub the beef with olive oil, soy sauce, salt, and pepper, then sear it in a hot skillet for 2–3 minutes per side until medium-rare. Let rest before slicing thinly.

→ What is the best way to prepare the eggs?

Simmer eggs gently for 7 minutes for jammy yolks, then cool in cold water, peel, and halve before arranging on the bowl.

→ Can I substitute any ingredients for dietary preferences?

Yes, swap beef for grilled chicken or tofu, and use gluten-free soy sauce to keep it gluten-free. Add quinoa or brown rice for extra carbs.

→ How do I roast the sweet potatoes perfectly?

Toss diced sweet potatoes with olive oil, salt, and pepper, then roast at 200°C (400°F) for 20–25 minutes until golden and tender.

→ What dressing complements this bowl?

A creamy dressing made by whisking Greek yogurt, lemon juice, Dijon mustard, honey, salt, and pepper adds bright, tangy notes that enhance all ingredients.