High-Protein Eggs and Lentils for Breakfast: The Ultimate Meal Prep Solution
Are you tired of the same old breakfast routine? Finding unique, high-protein breakfast options that are both delicious and easy to prepare can be a real challenge. If your mornings often involve repetitive meals, it’s time to revolutionize your breakfast with this incredible recipe for eggs and lentils for breakfast! This savory, satisfying dish is incredibly simple to make and, even better, can be prepared days in advance, making your busy mornings a breeze.
For many, lentils are a foreign concept at the breakfast table. These versatile legumes are often overlooked and significantly underutilized in daily meals, typically appearing as a hearty soup ingredient or a traditional holiday dish. However, their nutritional profile and earthy flavor make them an ideal candidate for a wholesome and satisfying start to your day. They are a true unsung hero of the pantry, deserving of a prime spot in your breakfast repertoire.
While a classic white bean lentil soup is undeniably comforting, this breakfast rendition takes lentils in an entirely new and exciting direction. Get ready to discover a breakfast that not only tantalizes your taste buds but also provides sustained energy throughout your morning.
[feast_advanced_jump_to]
Why Lentils and Eggs Make the Perfect Breakfast
Starting your day with adequate protein can be a significant challenge. Many traditional breakfast foods, like pastries or sugary cereals, are high in simple carbohydrates and can lead to energy crashes. This is where the dynamic duo of lentils and eggs truly shines. While lentils are rich in complex carbohydrates and fiber, they are also an exceptional source of plant-based protein, boasting an impressive amount per serving – approximately 50g of protein per dry cup, which translates to a substantial amount in your cooked meal!
Combining protein-rich lentils with eggs creates a balanced meal that provides sustained energy, helps with satiety, and keeps your blood sugar levels stable, avoiding those unwanted morning spikes. This makes it an excellent choice not just for general health, but also for those managing blood sugar, such as during gestational diabetes, where balanced meals are key.
The Ultimate Breakfast Meal Prep
One of the biggest advantages of this savory lentil and egg breakfast is its meal prep potential. I personally love a warm, comforting breakfast, and this dish fits the bill perfectly. You can easily prepare the lentil base in advance, portion it out, and store it in the refrigerator. In the morning, a quick microwave reheat is all it takes to bring it back to life. Then, you can customize it with your favorite toppings, tailoring it to your mood and nutritional needs.
The beauty of using soft-boiled eggs for this recipe is their convenience. Their jammy yolks and tender whites are ideal for topping a warm bowl of lentils – no need to reheat the eggs themselves, as their delicate texture is best enjoyed fresh or at room temperature. This makes assembly in the morning incredibly fast and efficient.
Ingredient Notes and Smart Substitutions
Crafting the perfect bowl of breakfast lentils is all about understanding your ingredients and knowing when to make smart substitutions. Here’s a breakdown of the key components:
Lentils: For this particular recipe, I opted for dry green lentils. Their robust texture and earthy flavor hold up beautifully during cooking and provide a satisfying bite. However, don’t feel limited! You can absolutely use whatever variety of lentils you have on hand. Brown lentils are a fantastic choice, similar in texture and cooking time to green lentils. For a quicker meal, split red lentils are a great alternative as they cook much faster and become delightfully creamy. Just be mindful that if using red lentils, you’ll want to simmer the crushed tomatoes for at least 10 minutes to deepen their flavor before adding the water and red lentils, as red lentils cook so quickly you don’t want to overcook them while waiting for the tomato base to develop.
Eggs: Soft-boiled eggs are truly the star here, offering that coveted jammy, slightly runny yolk that mixes wonderfully with the savory lentils. This makes them ideal for meal prepping, as they can be cooked ahead and added just before serving. However, the versatility of this dish means you can experiment with other egg preparations. Over-easy or sunny-side-up eggs, with their wonderfully runny yolks, would also be a fantastic addition, adding richness to every spoonful. Hard-boiled eggs, while convenient, might not provide the same textural contrast and creaminess, and scrambled eggs, though delicious, tend to blend into the dish rather than provide a distinct topping. The goal is that luscious yolk!
Vegetables: To build a flavorful and nutritious base, I’ve included colorful bell peppers, sweet onions, and tender zucchini. This combination offers a delightful mix of flavors and textures. The best part? This recipe is incredibly adaptable to seasonal produce. Feel free to use whatever fresh vegetables are available to you or whatever needs to be used up in your fridge. Other excellent additions could include nutrient-packed broccoli florets, wilted spinach, hearty kale, or even diced carrots and celery for a classic mirepoix base. Make it your own creation!
Other Essentials: Don’t underestimate the power of good olive oil for sautéing, and tomato paste is crucial for adding depth and umami to the lentil base. Fresh basil leaves infuse a wonderful aromatic quality, and minced parsley adds a burst of freshness at the end. Remember, a good pinch of salt (added *after* cooking the lentils, as per our pro-tip!) will bring all the flavors together.
Step-by-Step Instructions for Cooking the Savory Lentils
Preparing the lentil base is a straightforward process that lays the foundation for this delicious breakfast. Follow these steps for perfectly cooked, flavorful lentils:
- Begin by placing a large saucepan over medium heat. Once warm, add the olive oil, allowing it to shimmer slightly.
- Stir in the chopped onions, bell peppers, and zucchini. Sauté these vegetables for about 8 minutes, or until the onions become soft and translucent. You’ll notice them change from opaque to a clear, glossy appearance. This step brings out their natural sweetness. The photo below on the right illustrates what your sautéed vegetables should look like.
- Next, add the minced garlic and sauté for just 1 minute until fragrant. Be careful not to burn the garlic, as it can turn bitter quickly.
- Spoon in the tomato paste and thoroughly combine it with the sautéed vegetables. Allow the tomato paste to caramelize for 3 minutes, stirring occasionally. This step is crucial for developing a rich, deep flavor that will be the backbone of your lentil dish.
- Add the dry lentils and fresh basil leaves to the pan, stirring to combine them with the vegetable and tomato paste mixture.
- Pour in the water and crushed tomatoes. Bring the mixture to a rolling boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer gently for 25 minutes. This allows the lentils to cook through and absorb all the delicious flavors. Periodically check on the lentils and stir them to prevent sticking.
How to Make The PERFECT Soft-Boiled Eggs
The key to those irresistible, perfectly soft-boiled eggs for this lentil dish is achieving that beautiful jammy yolk – not too runny, not too firm. This requires precise timing and a quick cool-down. Overcook them, and you’ll end up with a dry, chalky yolk; undercook them, and the whites might still be a bit too loose. Here’s how to master them:
- In a large pot, bring a generous amount of water to a vigorous, rolling boil.
- Carefully use a slotted spoon to gently lower each egg into the boiling water. This prevents them from cracking upon impact.
- Immediately reduce the heat to medium, so the water is just barely at a boil – a gentle simmer with small bubbles. Let the eggs cook for precisely 6 and a half to 7 minutes. This timeframe yields that perfect jammy consistency. For a slightly runnier yolk, aim for 6 minutes; for a firmer but still soft yolk, go closer to 7 minutes.
- Once the cooking time is up, promptly remove the eggs from the hot water with your slotted spoon and plunge them into a bowl generously filled with ice water. This crucial step, known as an ice bath, immediately halts the cooking process, ensuring the yolks don’t continue to cook and firm up. Let them chill for at least 5 minutes.
- After chilling, remove the eggs from the ice water. To make peeling easier, gently crack the shell at both the top and bottom of the egg by lightly tapping it on a flat surface, such as your kitchen counter. Then, carefully and slowly peel away the eggshells under cold running water, which helps to wash away tiny shell fragments.
- Once peeled, cut the eggs in half lengthwise and set them aside, ready to crown your delicious lentil bowls.
Pro-Tips for Success
- Egg Storage: Soft-boiled eggs can be prepared in advance and stored in the fridge for up to 3 days. For the easiest peeling experience, I highly recommend peeling them as soon as they’ve cooled in the ice bath before storing. Unpeeled eggs tend to become more difficult to peel the longer they sit.
- Lentil Texture: The simmering time for lentils can be adjusted to your preference, typically ranging from 20-30 minutes. If you prefer a firmer, more al dente lentil, stick to the shorter end of the cooking time. For a softer, creamier texture, extend the simmering by a few more minutes.
- Seasoning Strategy: It’s crucial not to salt the lentils until *after* they are fully cooked. Adding salt too early can interfere with their ability to absorb water, resulting in hard, crunchy lentils. Seasoning at the end ensures perfect texture and flavor.
- Preventing Sticking: Stir the lentils occasionally while they are simmering, especially towards the end of the cooking time, to prevent them from sticking to the bottom of the saucepan.
- Acidity Note: Due to the acidity from the crushed tomatoes, expect these lentils to have a slightly firmer, al dente texture compared to lentils cooked in plain water. This is part of their charm in this savory breakfast!
Elevate Your Dish: Additional Toppings You Can Add
Just like our versatile roasted grain bowl, this lentil and egg breakfast is a canvas for culinary creativity when it comes to toppings. The possibilities are truly endless, allowing you to personalize each serving to your exact preferences. Here are some fantastic options to inspire you, categorized for ease:
Fresh & Bright Toppings:
- Fresh Salsa: A spoonful of vibrant, zesty salsa adds a burst of freshness and a touch of heat, cutting through the richness of the lentils and eggs.
- Fresh Chopped Tomatoes: Diced ripe tomatoes provide a juicy texture and a sweet, acidic counterpoint.
- Fresh Herbs: Beyond parsley and basil, consider a sprinkle of finely chopped chives, cilantro, or dill for an aromatic finish.
- Sliced Avocado: Creamy avocado slices or a dollop of mashed avocado add healthy fats and a smooth texture, perfectly complementing the robust flavors. (This is highly recommended, as seen in the images!)
Savory & Umami Boosters:
- Sautéed Mushrooms: Earthy, savory mushrooms, quickly sautéed, add depth and a meaty texture.
- Crispy Bacon or Pancetta: For those who enjoy a carnivorous touch, crumbled crispy bacon or pancetta introduces a salty, smoky crunch that’s irresistible.
- Roasted Red Peppers: Sweet and slightly smoky, roasted red peppers (jarred or homemade) add a wonderful complexity.
- Kimchi: If you love a fermented kick, a dollop of spicy, tangy kimchi offers probiotics and a unique flavor profile that pairs surprisingly well.
Crunchy & Textural Elements:
- Toasted Seeds: Pumpkin seeds (pepitas), sunflower seeds, or hemp hearts provide a satisfying crunch and an extra boost of nutrients.
- Shelled Pistachios: A sprinkle of chopped pistachios adds a delicate crunch and a hint of sweet, nutty flavor.
- Crispy Chickpeas: Roast some chickpeas until crispy for a delightful textural contrast.
Don’t be afraid to mix and match these suggestions to create your ultimate personalized breakfast bowl!
The BEST Breakfast Meal Prep: Storage and Reheating
This dish has earned its spot as one of my favorite breakfasts precisely because of its incredible meal prep capabilities. It’s so delicious and versatile that I happily eat it for three days in a row without getting bored!
For optimal freshness and food safety, it’s crucial to store the components correctly. Always keep the cooked lentils separate from the soft-boiled eggs in airtight containers in the refrigerator. The lentils will stay fresh for 3-4 days, and the peeled soft-boiled eggs will last for about 3 days.
When morning rolls around, simply scoop your desired portion of lentils into a bowl and warm them up in the microwave until heated through. While the lentils are warming, you can slice up a fresh avocado and prepare your soft-boiled eggs. Add your favorite toppings, and you’ll have a healthy, hearty, and satisfying breakfast in minutes, even on the busiest of mornings!
But the versatility of these lentils doesn’t stop at breakfast! They make an excellent base for other meals too. Consider serving them as a wholesome side dish for lunch or dinner. They pair beautifully with savory mains like crispy Italian chicken cutlets, provide a hearty accompaniment to marinated eggplant and onions, or even complement perfectly cooked sautéed shrimp. Their rich, savory tomato base means they can effortlessly elevate almost any meal.
Frequently Asked Questions About Breakfast Lentils and Eggs
Absolutely! Eating lentils for breakfast is an excellent way to incorporate more protein, fiber, and complex carbohydrates into your morning diet. They are delicious, easy to prepare, and provide sustained energy without the blood sugar spikes often associated with many typical breakfast foods. Their earthy flavor pairs wonderfully with savory ingredients, making them a refreshing alternative to sweet options.
Lentils are a fantastic combination of both complex carbohydrates and high-quality protein! They are also incredibly rich in dietary fiber. This unique nutritional profile makes them an easy and effective food to help balance your macronutrient intake, providing both energy from carbs and satiety from protein and fiber.
No, lentils are generally known for their low glycemic index and have been shown not to cause significant blood sugar spikes. According to a study by the NIH, pulse consumption can significantly reduce postprandial glucose levels compared to starchy control foods. This is primarily due to their high fiber content and the combination of protein and complex carbohydrates, which slows down digestion and the absorption of sugars. For individuals needing to manage glucose levels, like Marisa during her gestational diabetes, incorporating protein and fats with carbohydrates, as in this lentil and egg dish, is an effective strategy to avoid spikes.
Green or brown lentils are generally best for this recipe because they hold their shape well after cooking, providing a pleasant texture. Split red lentils can also be used for a quicker cooking time and a creamier result, but be sure to adjust simmering times accordingly.
Yes, the lentil base itself is naturally vegan! To make the entire breakfast vegan, simply omit the eggs. You can substitute them with other plant-based protein sources like seasoned tofu scramble, roasted chickpeas, or a dollop of dairy-free yogurt for creaminess.
Yes, this recipe is naturally gluten-free, as lentils, eggs, and all the vegetables used are free of gluten. It’s a fantastic option for those following a gluten-free diet looking for a nutritious and filling meal.
Recipe Video
More Savory Breakfasts You’ll Love
- Mascarpone Toast with Lox
- The Italian Breakfast Sandwich
- Peppers and Eggs Sandwich
- EASY Ricotta Bruschetta
📖 Recipe
Eggs and Lentils For Breakfast
Vincent DelGiudice
Pin Recipe
Equipment
-
1 large saucepan
Ingredients
- 1 cup dry green lentils
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 red pepper, chopped
- 1 green pepper, chopped
- 1 small zucchini, chopped
- 2 tablespoon tomato paste
- 1 cup crushed tomatoes
- 2.5 cups water
- 1 avocado
- 6-12 eggs (1-2/serving)
- 2 tablespoon olive oil
- 5 basil leaves
- ¼ cup parsley, minced
- 1 teaspoon salt
Instructions
-
Bring the saucepan to medium heat. Add olive oil. Stir in the onions, peppers, and zucchini and saute for 8 minutes or until the onions are translucent. Then add the garlic and saute for 1 minute. Spoon in the tomato paste and combine everything. Let the tomato paste caramelize for 3 minutes.
-
Add the lentils and the basil to the mix. Then pour in the water and crushed tomatoes and bring to a boil. Lower the heat and simmer on a low, covered, for 25 minutes.
-
While the lentils are simmering, make your soft-boiled eggs. In a large pot, bring the water to a rolling boil. Use a slotted spoon to lower the eggs into the boiling water. Lower the heat to medium and let the eggs cook barely at a boil for 6 and a half to 7 minutes. Remove the eggs from the pot and immediately place them in a bowl filled with ice water. Let them chill for 5 minutes.
-
Remove the eggs from the water and crack at the top and bottom of the egg by lightly tapping on the table. Then carefully remove the eggshells. Cut the eggs in half and set aside.
-
Take the lentils off the heat and stir in the parsley and salt. Separate the lentils into bowls and top with soft-boiled eggs and avocado. Serve Hot!
Notes
- Soft-boiled eggs can be stored in the fridge for up to 3 days. I recommend peeling them before you store them. They will become more difficult to peel over time.
- Lentils can be simmered anywhere from 20-30 minutes depending on your preferred texture. The longer they cook, the softer they will be.
- Don’t salt the lentils until after they are cooked. It will affect their ability to absorb water and they will be very crunchy.
- Expect these lentils to be al dente because of the acidity in the crushed tomatoes.