1. Heat the olive oil in a large skillet over medium heat. Add the diced onion and bell peppers and cook until softened, about 5-7 minutes. Add the ground turkey or chicken sausage, breaking it up with a spoon. Cook until browned, about 8-10 minutes. Drain any excess fat.

2. Stir in the dried oregano, garlic powder, salt, and black pepper to the meat and vegetable mixture. Add the rinsed black beans and drained corn, stirring to combine. Cook for another 2-3 minutes to heat through. Remove from heat and gently fold in the cooked quinoa or brown rice. This forms the base of your bowls.

3. In a medium bowl, whisk together the eggs and milk or half-and-half until well combined. Season with a pinch of salt and pepper.

4. Lightly grease individual oven-safe bowls or a 9×13 inch baking dish. Divide the meat and vegetable mixture evenly among the bowls or spread it across the bottom of the baking dish. Sprinkle about half of the shredded cheddar cheese over the mixture.

5. Carefully pour the egg mixture over the filling in each bowl or over the casserole. Top with the remaining shredded cheddar cheese.

6. Bake in a preheated oven at 375 F (190 C) for 15-20 minutes for individual bowls, or 25-30 minutes for a casserole, or until the eggs are set and lightly golden brown. The center should not be jiggly.

7. Remove from the oven and let cool for a few minutes. Garnish generously with fresh cilantro, diced avocado, and serve with salsa or hot sauce on the side.