Breakfast is often touted as the most important meal of the day, and what better way to kickstart your morning than with a dish that’s not only delicious but also packed with protein? High-Protein Skillet Baked Eggs with White Beans and Mushrooms combines the creamy goodness of baked eggs with the heartiness of white beans and the earthy flavors of mushrooms, creating a satisfying meal that will keep you full and energized.
Why You’ll Love This Dish
This skillet dish is a wonderful way to incorporate more protein into your breakfast routine. The combination of eggs and white beans provides a substantial amount of protein, making it a perfect choice for athletes, busy professionals, or anyone looking to maintain a healthy lifestyle. It’s also quick to prepare and can be customized with your favorite vegetables or spices, making it a versatile addition to your breakfast repertoire.
Ingredients
For the Skillet:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 8 oz mushrooms, sliced (cremini or button mushrooms work well)
- 1 can (15 oz) white beans, drained and rinsed (cannellini or great northern beans)
- 1 cup diced tomatoes (canned or fresh)
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- Salt and pepper, to taste
- 4 large eggs
- Fresh parsley or chives, chopped (for garnish)
- Red pepper flakes (optional, for a spicy kick)
Instructions
Step 1: Sauté the Aromatics
- Heat the oil: In a large, oven-safe skillet, heat the olive oil over medium heat.
- Add onion and garlic: Sauté the chopped onion until it becomes translucent, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
Step 2: Cook the Mushrooms
- Add mushrooms: Stir in the sliced mushrooms and cook until they are softened and slightly browned, about 5-7 minutes. This step enhances their flavor and adds depth to the dish.
Step 3: Add the Beans and Tomatoes
- Incorporate the beans: Add the drained white beans and diced tomatoes to the skillet. Stir to combine the ingredients.
- Season: Sprinkle in the smoked paprika, dried thyme, salt, and pepper. Stir well and let the mixture simmer for about 5 minutes, allowing the flavors to meld together.
Step 4: Create Wells for the Eggs
- Make wells: Using a spoon, create four wells in the mixture for the eggs.
- Crack the eggs: Carefully crack an egg into each well, taking care not to break the yolks.
Step 5: Bake the Dish
- Preheat the oven: If your skillet is not oven-safe, transfer the mixture to a greased baking dish. Preheat your oven to 375°F (190°C).
- Bake: Place the skillet (or baking dish) in the preheated oven and bake for about 10-12 minutes, or until the egg whites are set but the yolks are still slightly runny. If you prefer firmer yolks, bake for an additional 2-3 minutes.
Step 6: Serve and Garnish
- Remove from the oven: Carefully take the skillet out of the oven and let it cool for a minute.
- Garnish: Sprinkle freshly chopped parsley or chives on top and add a pinch of red pepper flakes if desired.
- Serve warm: Enjoy your high-protein skillet baked eggs straight from the skillet, preferably with crusty bread or toast for dipping.
Tips for Making High-Protein Skillet Baked Eggs with White Beans and Mushrooms
- Customize your veggies: Feel free to add other vegetables, such as spinach, bell peppers, or zucchini, to enhance the nutritional profile and flavor of the dish.
- Spice it up: Experiment with different spices, such as cumin or curry powder, to give the dish a unique twist.
- Use different beans: While white beans are traditional, you can substitute with black beans or chickpeas for a different flavor and texture.
- Adjust the number of eggs: Depending on your protein needs or portion sizes, you can easily increase or decrease the number of eggs in the dish.
Nutritional Benefits
This dish is not just delicious; it’s also packed with nutrients:
- High in protein: Eggs and white beans provide an excellent source of protein, essential for muscle repair and overall health.
- Fiber-rich: White beans contribute dietary fiber, which aids digestion and promotes a feeling of fullness.
- Vitamins and minerals: Mushrooms and tomatoes are rich in vitamins and antioxidants, adding to the dish’s health benefits.
Serving Suggestions
- Pair with toast: Serve with whole-grain toast or avocado toast for a balanced breakfast.
- Add a side salad: A light green salad can complement the dish and add freshness.
- Top with avocado: Sliced avocado adds creaminess and healthy fats to the meal.
Final Thoughts
High-Protein Skillet Baked Eggs with White Beans and Mushrooms is a hearty, nourishing breakfast option that is both easy to prepare and delightful to eat. With its rich flavors and customizable ingredients, it’s a dish that can easily become a staple in your morning routine. Whether you enjoy it on a leisurely weekend or as a quick weekday breakfast, this recipe is sure to satisfy and energize you for the day ahead. Enjoy this delicious and nutritious dish and fuel your morning with wholesome goodness!
