Healthier Egg in the Basket

Simply delicious.

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That’s the perfect way to describe this recipe: while it’s unbelievably simple (and in fact only takes about 5 minutes to make!), it’s absolutely delicious.

After all, who doesn’t love eggs and toast?

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My favorite things about this recipe are how healthy you can make it with just a few simple swaps and how filling it is. Just by switching classic white bread with sprouted grain bread, you’re already on your way to a much healthier, and more satisfying, breakfast. Additionally, while a typical egg in the basket recipe may call for a tablespoon of butter to use when frying the bread, I’ve found that the result is just as satisfying if you grease the pan with a bit of coconut oil or cooking spray. After all, it’s the perfectly runny egg that makes this recipe so yummy, not the gobs of oil the bread soaks up during the cooking process.

When my sister was a kid, this was the only thing she would eat after swim practice. While that may seem a bit strange at first, when you really think about it, it makes sense. After all, her sore muscles were craving protein and I’m sure her body wanted to replenish her energy supply with carbs: hence, an egg in the basket seemed the perfect solution!

In other words, the combination of protein and whole grains in this recipe ensure that you’ll remain sated until lunch, and will in fact replenish your body if you work out before breakfast! A win-win situation, if you ask me! 😉

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On another note: fun fact- at my house we never actually called these “eggs in the basket,” we called them “pop eggs!” Does your family have any other names for this breakfast food?

Healthier Egg in the Basket

  • 1 slice whole grain bread (I used Ezekiel Flax Bread)
  • 1 egg
  • salt and pepper

Cut a circular hole out of a slice of whole grain bread using a cookie cutter (or a glass). Place onto a greased pan and turn heat on medium. Crack an egg into the hole of the bread, then cook on medium for 2-3 minutes, or until the egg is no longer translucent on the very bottom. Flip both the circle of bread and the slice of bread and cook for another 2 minutes. Remove from heat, plate, and enjoy!

Nutrition Information (from myfitnesspal.com)

Calories: 150

Fat: 6g

Carbs: 15g

Protein: 11g

(Yields 1 serving)

Nutrition information calculated with Ezekiel Flax Sprouted Grain bread. If you choose to use another bread, simply add the nutrition information of the egg with that of your bread to calculate the calories, fat, etc. for this recipe!

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