Heart-Healthy Traditional English Breakfast

Discover a lighter, modern twist on a hearty classic with this Heart-Healthy Traditional English Breakfast. Perfectly crafted to deliver all the flavors and satisfaction of the beloved British morning staple, this version prioritizes wellness without sacrificing taste. Featuring protein-packed eggs (scrambled or fried), sautéed spinach, blistered cherry tomatoes, and crisp turkey bacon or its vegetarian alternative, the meal is thoughtfully balanced with low-sodium baked beans and creamy avocado on whole-grain toast. A hint of extra-virgin olive oil brings a delicate richness while keeping it heart-friendly. Ready in just 25 minutes, this nutritious and vibrant breakfast is an ideal start to your day, whether you're after a nourishing meal or exploring healthy spins on traditional favorites.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 2 pieces Large eggs
• 2 tablespoons Low-fat milk (optional, for scrambled eggs)
• 2 teaspoons Extra-virgin olive oil
• 8 pieces Cherry tomatoes
• 2 cups Baby spinach
• 0.5 cup Low-sodium baked beans
• 2 slices Whole-grain bread
• 2 slices Low-fat turkey bacon (or vegetarian equivalent)
• 0.5 piece Avocado
• 0.25 teaspoon Ground black pepper
• 0.125 teaspoon Salt (optional, use sparingly)

Directions

Step 1

Start by preparing your station with all the necessary ingredients and equipment, including a non-stick skillet, a toaster, and serving plates.

Step 2

Heat 1 teaspoon of extra-virgin olive oil in a non-stick skillet over medium heat.

Step 3

Add the cherry tomatoes to the skillet and cook for 3-4 minutes, allowing them to soften and blister slightly. Remove and set aside.

Step 4

In the same skillet, add the baby spinach and sauté for 1-2 minutes until wilted. Remove and set aside.

Step 5

Using the same skillet, heat the remaining teaspoon of olive oil and cook the turkey bacon (or vegetarian equivalent) for 2-3 minutes per side until lightly crisp. Remove and set aside.

Step 6

If making scrambled eggs, whisk the eggs with the low-fat milk in a small bowl. Pour into the skillet and cook over medium-low heat, stirring gently until just set. If frying eggs, lightly spray the pan with cooking spray and cook the eggs to your desired doneness. Season with a pinch of ground black pepper and optional salt.

Step 7

While the eggs are cooking, warm the low-sodium baked beans in a small saucepan over low heat or microwave them in a microwave-safe dish according to package instructions.

Step 8

Toast the whole-grain bread slices in a toaster until golden brown. Top each slice with sliced avocado and a sprinkle of ground black pepper.

Step 9

Plate the cooked tomatoes, spinach, turkey bacon, scrambled or fried eggs, baked beans, and avocado toast. Serve immediately.

Nutrition Facts

Serving size	(616.7g)

Amount per serving	% Daily Value*
Calories	723.4

Total Fat 35.7g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 1.4g
Cholesterol 393.3mg	0%
Sodium 1137.1mg	0%
Total Carbohydrate 74.6g	0%
Dietary Fiber 16.7g	0%
Total Sugars 20.4g
Protein 34.8g	0%

Vitamin D 95.4IU	0%
Calcium 260.0mg	0%
Iron 9.0mg	0%
Potassium 1458.9mg	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: 42.3%

Protein: 18.3%

Carbs: 39.3%