Heart-Healthy Full English Breakfast

Start your morning on a heart-healthy note with this nourishing twist on the classic Full English Breakfast. Packed with high-protein turkey or chicken sausage, fluffy egg whites, and fiber-rich whole-grain toast, this lighter version of the beloved meal doesn’t skimp on flavor. Juicy roasted tomatoes, sautéed mushrooms, and wilted baby spinach bring a wealth of vitamins and minerals, while creamy avocado adds a dose of heart-healthy fats. Low-sodium baked beans provide a comforting, savory touch without excess salt, making this dish perfect for a balanced and guilt-free breakfast. Ready in just 30 minutes, this wholesome recipe is ideal for health-conscious foodies seeking a satisfying, low-fat, and nutrient-packed start to the day.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 2

Ingredients

• 1 tablespoon olive oil
• 2 links chicken or turkey sausage
• 4 units large egg whites
• 1 cup low-sodium baked beans
• 1 cup mushrooms
• 1 large tomato
• 2 slices whole-grain bread
• 1 cup baby spinach
• 0.5 unit avocado
• 2 tablespoons low-fat milk
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat the oven to 200°F (93°C) to keep cooked items warm as you prepare the rest of the breakfast.

Step 2

Heat 1/2 tablespoon of olive oil in a non-stick skillet over medium heat. Add the chicken or turkey sausage links and cook for about 6-8 minutes, turning occasionally until browned and cooked through. Transfer to a plate and keep warm in the oven.

Step 3

In the same skillet, add another 1/2 tablespoon of olive oil. Add the mushrooms and cook for 5 minutes until they are browned and tender. Transfer to the oven to keep warm.

Step 4

Slice the tomato in half and add to the skillet cut side down. Cook for 3-4 minutes until lightly charred and heated through. Transfer to the oven.

Step 5

While the vegetables and sausage are warming, toast the slices of whole-grain bread until golden brown.

Step 6

In a small saucepan, heat the low-sodium baked beans over low heat, stirring occasionally, until warm, about 5 minutes.

Step 7

Whisk the egg whites with 2 tablespoons of low-fat milk, salt, and pepper. In the skillet over medium heat, scramble the eggs until they are just set, about 3 minutes.

Step 8

Slice the avocado and arrange it alongside the prepared items on each plate.

Step 9

Lightly steam the baby spinach in a microwave or on the stovetop until wilted, about 2 minutes, and serve alongside the breakfast.

Step 10

Divide all the components evenly onto two plates and serve immediately, garnished with additional black pepper if desired.

Nutrition Facts

Serving size	(1067.4g)

Amount per serving	% Daily Value*
Calories	1220.2

Total Fat 56.2g	0%
Saturated Fat 11.9g	0%
Polyunsaturated Fat 5.5g
Cholesterol 102.4mg	0%
Sodium 4304.4mg	0%
Total Carbohydrate 119.9g	0%
Dietary Fiber 22.4g	0%
Total Sugars 47.3g
Protein 67.0g	0%

Vitamin D 12.6IU	0%
Calcium 291.9mg	0%
Iron 9.4mg	0%
Potassium 2857.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.4%

Protein: 21.4%

Carbs: 38.3%