2 years ago

Black Beans & Egg on Toast: High-Protein, Low-Effort Breakfast

177 calories. 12.3 grams of protein. And minimal effort. These are the trappings of a great breakfast.

I’ve said it before, and I’ll say it again: ┬ábreakfast is my favorite meal of the day. I wake up pretty early in the morning, so I can get a few chores done before my husband and two kids are awake, and get our morning meal ready to go. This little concoction has become one of my go-to options, since it requires so little prep. Seriously, open a can of beans and heat them up, cook a few eggs on the stove, and pop some bread in the toaster. Easy-peasy. If you’re feeling really frisky, a drizzle of hot sauce definitely takes it up a notch.

At our house, we like our eggs “dippy.” I think most people call that sunny-side up. We want the white fully cooked, but the yolk nice and creamy. That way, when you cut into it, the yolk spills out over the beans and toast and creates a smorgasbord of flavor like you wouldn’t believe.

Have I mentioned I love breakfast? Seriously, yum.

Black Beans & Egg on Toast

Since it’s so simple, this is perfect to kick off your busy weekdays. And it will keep you full ’til lunch, too! All for less than 200 calories.

Black Beans & Egg on Toast: High-Protein, Low-Effort Breakfast


  • 1 large egg
  • Cooking spray
  • 1 slice Sara Lee Delight-ful bread
  • 1/4 cup reduced sodium black beans
  • salt and pepper, to taste
  • hot sauce (optional)


  1. Heat a small frying pan over medium-low heat.
  2. Coat lightly with cooking spray and crack egg into pan, leaving yolk intact. Season lightly with salt and pepper.
  3. Cook until egg white is mostly solid, then carefully flip with a spatula.
  4. When egg white is fully cooked but yolk is still runny, remove egg from heat.
  5. Meanwhile, heat beans in microwave or in small pot on stove, and prepare toast in toaster to your desired level of crispiness.
  6. Top toast with black beans, and place fried egg on top.
  7. If desired, drizzle hot sauce over egg.

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