Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.



Quinoa Eggs Benedict Recipe to Power Your Performance

Isaac Etter

Do you have a pregame nutrition ritual? If not, you may want to follow the lead of some of the world's premier soccer teams. Their ritual of choice: breakfast. Danielle LaFata, a performance nutritionist at EXOS who works with pro soccer players, shared her go-to breakfast recipe with Outside magazine.  

“Instead of carbo-loading, what our athletes really need is a balance of complex carbohydrates, lean protein, and good fat,” LaFata told Outside.“The players love how it changes up the monotony of breakfast."

What You Need

  • 1 cup quinoa
  • 2 cups chicken or vegetable stock
  • 1 cup chopped and roasted asparagus
  • 2 Roma tomatoes, seeded and cubed
  • 6 eggs
  • 3/4 cup fat-free plain Greek yogurt
  • 1 teaspoon Dijon mustard
  • 1 dash hot sauce
  • 1 1/2 teaspoons cumin Salt and pepper

How to Make It

  • Bring the quinoa and the stock to a boil in a large pot.
  • Reduce heat and simmer for 15 to 20 minutes, until water is absorbed.
  • Transfer to a large mixing bowl and add the asparagus and the tomatoes. Set aside.
  • Crack three of the eggs and separate the whites into a bowl and the yolks into the top of a double boiler.
  • For the hollandaise sauce, add the yogurt, mustard, and hot sauce and a pinch of salt and pepper to the double boiler. Whisk to combine.
  • Bring to a boil, then reduce heat to a simmer. Stir until thickened, about two minutes.
  • Crack the remaining three eggs into the bowl with the whites. Heat a sauté pan to medium-high, add eggs, and scramble until set.
  • Transfer eggs to the bowl with the quinoa. Add the cumin, salt, and pepper, and stir.
  • Add one cup hollandaise sauce to the mix and stir until combined.
  • Top each serving with a dollop of hollandaise.

Read the full article on Outside.com. 

Tags: Protein, Soccer, Cooking, Recipes, Breakfast