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 is a 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.
Nutrition 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. These contain all parts of a grain’s seed or ‘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 include oats, millet, quinoa, buckwheat, brown rice, rye, sorghum and whole wheat – look for them listed high on the ingredient panel.
…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…how 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 if needed, for example those with high blood pressure. Choose a bread with less than 450mg sodium per 100g in the NIP.
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 dietary fibre!
Egg & Toast Recipe Round Up
Below is a collection of nutritious egg and toast recipe ideas. Click the ‘get the recipe’ tab to be taken to the full recipe and kitchen notes. I hope you find something to inspire your next meal!
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!
1-2slices of quality grainy bread (regular or gluten free)
Salt and pepper, to taste
Fresh basil, to garnish
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.