5 Healthy Egg & Toast Recipes

05/28/22

Wondering what to do with the carton of eggs in your fridge? Enjoy browsing this collection of healthy egg and toast recipe ideas, as well as tips for picking a nutritious loaf of bread. All featured recipes are vegetarian-friendly.

No matter whether you’re cooking breakfast, lunch or dinner, if you have an egg you have a meal. Offering oodles of culinary variety, eggs can be poached, boiled, fried, baked, scrambled, or in an omelette – and with each pairing perfectly with grainy toast!

A Nutritionally Balanced Pair

Eggs and toast – they’re a match made in food heaven, and compliment each other well nutritionally. Eggs provide a source of protein and fat, while toast can be a good source of complex carbohydrates. Together, this triple whammy offers good nutrient diversity, which is fundamental for a healthy breakfast that keeps you full for longer.

Nutriton tip: eat the whole egg for all its nutritional perks – do not egg-nore the yolk (ba dum tss). It’s a good source of fat soluble vitamins, and one of the richest dietary sources of the essential nutrient choline.

Tips for Picking a Healthy Bread

Picking a loaf of bread at the supermarket can be confusing. With dozens of varieties lining the shelves, some naturally offer more nutritional bang for buck. But how do you sift through? Here are tips:

  • Opt for whole grains. Whole grains contain all parts of a grain kernel, i.e. the fibrous bran layer, nutrient-packed germ, and protein and starch rich endosperm. This means both more nutrition and depth of flavour. Whole grains can include oats, millet, quinoa, buckwheat, brown rice, rye, sorghum and whole wheat – look for them listed high on the ingredient panel.
  • Check the fibre content. It’s recommended adults eat 25-30g of fibre per day (Eating and Activity Guidelines for New Zealand Adults, 2020). Look for a loaf that offers ideally 5g or more of dietary fibre per 100g.
  • …and the protein content. A bread rich in whole grains tends to be reflected in a higher protein content. Look for 3-6 grams of protein per slice.
  • Go for seeds! Keep an eye out for a loaf with (or garnished with – boujee!) seeds, like flax, chia, sunflower or pumpkin. These nutrient-dense seeds help boost the protein, healthy fat and micronutrient content.
  • Be mindful of sodium content if needed, for example those with high blood pressure. Choose a bread with less than 450mg sodium per 100g.

Fun fact: wholemeal is a name given to whole grains ground into a flour. This can produce a bread with a higher glycemic index (which measures how carbohydrate foods impact blood sugar levels) with our body not having to work as hard to break down the fibre.

Egg & Toast Recipe Round Up

Below is a collection of egg and toast recipe ideas from the blog.

Click the ‘get recipe’ tab to be taken to the full recipe and kitchen notes. I hope you find something to inspire your next meal.

1. Quick Pesto & Scrambled Eggs on Toast

A quick and easy breakfast idea, that is so satisfying on the tastebud front – you get herby, creamy, salty, tangy and fresh flavours all at one.
Get the recipe

2. Soft-Boiled Dippy Eggs with Wholegrain Toast Soldiers

An easy and speedy breakfast. With perfect soft-boiled eggs ready in just minutes, pair with buttery grainy toast 'soldiers' for some seriously tasty (and fun!) fuel to power your morning.
Get the recipe

3. No-Bake Chickpea Shakshuka

A delicious meal no matter the time of the day. This popular one-pan North African and Middle Eastern classic sees eggs baked in a rich tomatoey sauce. Use toast to mop up the lovely sauce and runny egg yolk!
Get the recipe
Sourdough bread topped with avocado, boiled egg and pesto.

4. Jammy Egg, Avocado & Pesto Toast

This trio of jammy eggs, pesto and avocado is deserving of a spot in the toast topper hall of fame (mine, at least). Ready in less than 15 minutes, enjoy as a nutritious breakfast or lunch idea.
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5. Eggy Toast

A cute and fun breakfast idea for kids (or adults – why not!). Spread your punched-out toast with avocado, butter, vegemite or nut butter.
Get the recipe

Thanks for reading 🍳 Below is my favourite recipe from the bunch. It’s simple, but so delish. What’s your pick?

Healthy Egg & Toast Recipe Ideas: Pesto & Scrambled Eggs on Toast

Serving Size: 1
Rating:

Ingredients:  

  • A small drizzle of olive oil or cube of butter
  • 2-3 eggs
  • 1-2 Tbsp store-bought or homemade pesto
  • 1-2 slices of quality grainy bread (regular or gluten free)
  • Salt and pepper, to taste
  • Fresh basil, to garnish

Method:

  • Add a drizzle of olive oil or cube of butter in a medium frying pan over a medium heat.
  • Crack eggs into a bowl, along with a pinch of salt and pepper. Whisk well.
  • Once the butter begins to bubble or the oil is glistening, pour the eggs in the pan. Turn the heat down to a low.
  • Using a heat-proof spatula, immediately begin to swirl the eggs around the pan in small circles. Do this continuously without stopping, until the eggs look thickened and you can see small curds start to appear – this should start to happen within a minute.
  • Start making larger circles with your spatula with longer sweeps across the bottom of the pan. Larger curds should begin to appear.
  • Once the eggs look softly set, and a little runnier than you'd like, remove the pan from the heat and keep aside. The eggs will continue to cook until perfect! Eggs are prone to overcooking, so this last step is crucial.
  • Put toast on to cook (or earlier). Once done spread with pesto and top with the scrambled eggs. Season with a sprinkle of salt and pepper. If you've got fresh basil handy, tear and sprinkle overtop to garnish.

Leave a Comment & Rate this Recipe

If you enjoyed this dish, please consider giving it a star rating when you post a comment. Star ratings help others discover my recipes online (and your reviews make my day! 🙂 ). Happy cooking and baking. Danijela x

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