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Spicy Black Bean And Egg Skillet

High Protein
Budget-Friendly
Vegetarian
30-Minute Meals
Quick
Spicy Black Bean And Egg Skillet
Meal Slot:
Breakfast
Prep Time:
5
minutes
Cook Time:
15
minutes
Calories:
335
Kcal
Protein:
28
g
Carbs:
32
g
Fat:
11
g
Cuisine:
Latin
Allergens:
Dairy; Egg
Serves:
1
Description

This one-pan wonder is perfect for a quick, satisfying brunch that doesn’t skimp on flavor or protein. The rich, spiced tomato and black bean base provides a hearty foundation for perfectly cooked eggs, delivering an impressive 28 grams of protein. It’s a budget-friendly meal that feels indulgent and is incredibly easy to make.

Ingredients
  • 1 tsp Olive Oil
  • 1/4 cup Yellow Onion
  • 1 clove Garlic
  • 1/2 cup Canned Crushed Tomatoes
  • 1/2 cup Canned Black Beans
  • 2 tbsp Low-Fat Shredded Cheddar Cheese
  • 1 tbsp Fresh Cilantro
  • a pinch Salt and Black Pepper
  • 1/2 tsp Chili powder + cumin
  • 1 egg + 2 whites Egg + egg whites
Directions
  1. Heat olive oil in a small, 8-inch skillet over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
  2. Stir in the crushed tomatoes, rinsed black beans, chili powder, and cumin. Season with salt and pepper. Bring the mixture to a simmer and cook for 5 minutes, allowing the flavors to meld.
  3. Using a spoon, create a small well in the center of the bean mixture. Crack the whole egg into the well and pour the egg whites around it.
  4. Reduce the heat to low, cover the skillet, and cook for 5-7 minutes, or until the egg whites are set and the yolk is cooked to your preference.
  5. Sprinkle the shredded cheddar cheese over the top, cover again for 1 minute to melt. Garnish with fresh cilantro and serve immediately.

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