Eggs and Lentils for Breakfast

It can be so hard to find unique high-protein breakfasts. If you're constantly eating the same breakfast every day, you have to try eggs and lentils for breakfast! It's so easy, plus you can make this delicious and savory breakfast days in advance.

Lentils are rarely something we think of when it comes to breakfast. They are such an underrated legume and are underutilized in meals. We almost exclusively think of them as the New Year's Eve special or a soup.

The White Bean Lentil Soup we make is great, but this breakfast dish is so unique!

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Perfect for Breakfast for Your Family

Protein is hard to come by in the morning. Although they have plenty of carbohydrates, lentils are high in protein as well, boasting 50g of protein per cup!

I love a warm breakfast, and this is easy to make in advance and can be microwaved quickly in the morning. Then you can add your toppings as you please. The soft-boiled eggs are perfect because you can throw them right on top without warming them up!

Ingredient Notes and Substitutions

• Lentils- I used dry green lentils for this recipe. You could use whatever variety of lentils that you have in your house. Split red lentils are a great alternative if you are looking to get it done faster, but the only caveat is that you need to get the crushed tomatoes boiling for at least 10 minutes for taste. Then add your water and split red lentils.
• Eggs- Soft-boiled eggs work really well for this recipe because it makes it really easy to make as a meal prep. But I would also do this recipe with over-easy and sunny-side-up eggs. Hard-boiled and scrambled eggs may not pair well with this recipe.
• Vegetables- I used peppers, onions, and zucchini. You can use whatever is in season for this recipe. Make it your own! Some other vegetables I would use are broccoli, spinach, and kale.

Step-by-Step Instructions for Cooking the Lentils

Step 1: Bring the saucepan to medium heat. Add the olive oil.

Step 2: Stir in the onions, peppers, and zucchini and saute for 8 minutes or until the onions are translucent. It should eventually look like the image below on the right.

Step 3: 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.

Step 4: 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 low, covered, for 25 minutes. Uncover and fluff before serving.

The PERFECT soft-boiled eggs

The perfectsoft-boiled eggs for this lentil dish are jammy and runny. That requires specific timing. Overcook them, and they'll dry up!

Step 5: 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.

Serve lentils in a bowl with avocado and soft-boiled eggs. Having it along with fresh bread or Cast Iron Focaccia Bread is perfect for dipping!

Pro-Tips

1. 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.
2. Lentils can be simmered anywhere from 20 to 30 minutes, depending on your preferred texture. The longer they cook, the softer they will be.
3. Don't salt the lentils until after they are cooked. It will affect their ability to absorb water, and they will be very crunchy. 

Additional Toppings You Can Add

The list of toppings is personal and never-ending! Here are some possible options:

• Fresh salsa
• Mushrooms
• Bacon or Pancetta
• Fresh chopped tomatoes
• Fresh herbs like chives
• Roasted red peppers or kimchi
• Pumpkin seeds, hemp hearts, or shelled pistachios

The BEST breakfast meal prep (storage and reheating)

This dish is one of my favorite breakfasts because I can eat it for three days in a row. Store the eggs separately from the lentils in an airtight container. Then I can warm up the lentils in the morning in the microwave, cut open two eggs, and slice up some avocado and have a healthy breakfast!

The lentils are versatile! You can also eat them for lunch. Serve them with Italian chicken cutlets, marinated eggplant, or even sauteed shrimp!

Recipe FAQs

Is it good to eat lentils for breakfast?

Yes! It is a great way to add more protein to your diet in the morning! They taste great, and they're easy to make. Plus, they won't spike your blood sugar as much as a lot of breakfast foods will.

Are lentils carbs or protein?

Both! It is a combo of complex carbs, high in fiber and protein. This makes it an easy way to balance a diet with carbs and proteins.

Do lentils spike blood sugar?

Lentils have been shown not to spike blood sugar, according to a study by the NIH. This is for a combination of reasons, including their high load of fiber and combined protein. When Marisa had gestational diabetes, she would always make sure her breakfast included a lot of protein and fats in combination with any carbohydrates to avoid spikes in her glucose.

More Delicious Lentil Dishes!

• Italian Lentils
• Sausage and Lentil Soup
• White Bean Lentil Soup
• Barley Lentil Soup