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The Ultimate Eggs and Beans Breakfast – A Protein-Packed Start to Your Day


  • Author: Isabella
  • Total Time: 25 minutes
  • Yield: 2 1x

Description

A hearty and nutritious eggs and beans breakfast that’s packed with protein, fiber, and bold flavors. This dish is easy to prepare, highly customizable, and perfect for a quick, filling morning meal. Whether you prefer it spicy, Mediterranean-style, or classic British-inspired, this recipe is a must-try!


Ingredients

Scale

Main Ingredients:

  • 2 large eggs (poached, scrambled, or fried)
  • 1 cup cooked beans (black beans, kidney beans, or cannellini beans)
  • ½ cup diced tomatoes (fresh or canned)
  • ½ small red onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil

Spices & Seasonings:

  • ½ teaspoon smoked paprika (adds a smoky flavor)
  • ¼ teaspoon cumin (enhances warmth and depth)
  • Salt & black pepper, to taste
  • ½ teaspoon chili flakes (optional, for extra heat)

Garnishes & Extras:

  • Fresh cilantro or parsley, for garnish
  • Crumbled feta cheese (optional)
  • Sliced avocado or lime wedges for serving

📌 Pro Tip: If using canned beans, rinse and drain them to remove excess sodium.


Instructions

Step 1: Sauté the Aromatics

  • Heat 1 tablespoon of olive oil in a skillet over medium heat.
  • Add chopped onions and garlic, sauté for 2-3 minutes until softened and fragrant.

📌 Pro Tip: Stir often to prevent garlic from burning—it should be golden, not brown.

Step 2: Add Tomatoes and Spices

  • Stir in diced tomatoes, smoked paprika, cumin, salt, and black pepper.
  • Cook for 5 minutes, stirring occasionally, until the tomatoes break down into a rich sauce.

Step 3: Add the Beans

  • Mix in the cooked beans and reduce the heat to low.
  • Simmer for 5-7 minutes, allowing the flavors to blend.

📌 Block Quote:

Letting the beans simmer in the spices enhances their depth of flavor, making every bite irresistibly good.

Step 4: Cook the Eggs

Choose your preferred method:

  • Poached: Make small wells in the beans and crack the eggs directly into the skillet. Cover and cook for 3-5 minutes.
  • Fried: Cook eggs separately in another pan, then place them over the beans.
  • Scrambled: Beat the eggs, then stir them into the beans, cooking until fluffy.

Step 5: Garnish & Serve

  • Sprinkle fresh cilantro or parsley.
  • Add crumbled feta cheese or sliced avocado.
  • Serve with warm toast, tortillas, or a side of fresh fruit.

📌 Pro Tip: For extra flavor, drizzle with hot sauce or a squeeze of lime juice.

Notes

  • Beans Choice: Black beans, kidney beans, and cannellini beans all work well.
  • Make It Vegan: Skip the eggs and replace them with a tofu scramble.
  • Extra Protein Boost: Add grilled chicken or turkey sausage.
  • Storage: The bean mixture can be stored in the fridge for up to 3 days and reheated when needed.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes

Nutrition

  • Calories: 375 kcal
  • Sodium: 280mg
  • Fat: 15g
  • Carbohydrates: 45g
  • Fiber: 12g
  • Protein: 22g