Cheesy, Crunchy Eggs on Toast with Veggies breakfast recipe


Do you have a fussy little eater at home, who says no to vegetables? This egg on toast recipe is packed with the goodness of real vegetables. It is healthy, full of vitamins and minerals and makes a wonderful start of the day. It is also easy to prepare.

Bread is a very versatile food – it is easy to work with and takes away the 'drudgery' out of cooking. I think of it as the most convenient food that man ever created. It works wonderfully, especially for breakfast, when you want to give your day a nutritious start, but struggle with time, to rustle up a healthy meal.

How to make a nutritious start to the day?

I often make egg on toast for breakfast it is crunchy and gooey and packed with flavours and nutrition. The ingredients can be prepped the night before - chop the veggies, grate the cheeses and pick up the bread from the grocery store. It is a healthy and colourful breakfast. It is something that can be made for children - it is a nutritious breakfast, packed with the goodness of wholesome foods.



Healthy Egg on Toast (Serves 2)

Ingredients

  • 6 slices whole grain bread of your choice
  • 1 medium onion, finely diced
  • 1 medium tomato – deseeded and diced
  • 1 cup diced bell peppers (green, yellow, red)
  • ¼ tsp. ground black pepper
  • 1 Cilantro (green coriander leaves)
  • 2 eggs
  • 1 cup grated cheese (mozzarella and cheddar)
  • Salt (optional)
  • Mixed herbs (optional)
  • 4-5 mushrooms
  • 2-4 baby corn
  • 2-3 green chillies
  • Chopped sausages or shredded ham (optional)


You will also need

An OTG or Microwave with Grill/Convection

Method

Finely chop the onions, deseed and chop the tomato and also chop the bell peppers into one centimetre (approx) pieces. Slit and chop the green chillies really fine and the coriander leaves as well. Also, chop baby corn and mushrooms. Chop the veggies fine, if you have a fussy child who does not like vegetables.

Grate the cheese and add it to the chopped veggies, along with the eggs and the rest of the ingredients.

In the list of ingredients, salt is mentioned as optional, this is because there is salt in the cheese. In case you are adding salt do so just before putting the egg mix on the bread. Salt makes the veggies release water and adding it beforehand will make the mixture runny, and you don't want that to happen. The toasts come out soggy. I avoid adding salt, as cheddar imparts its salty flavour to the toastie.
Egg on toast.jpg 2

Egg on toast using an OTG

If you are using an OTG preheat it at 180-200 °C. Equally, spread the eggs, cheese and vegetable mix on the bread slices. Place the slices on the baking rack and bake for 4-5 minutes at 180-200 °C. You know the egg on toasts are done when the cheese melts and glazes and the corners of the bread take on a dark hue.

Making the egg on toast in a Microwave

If you are using a microwave oven you will need one which has a grill and convection mode. It is better to toast the bread, so it is crisp, but not brown. You can do it in the microwave set to grill or convection mode or in a toaster. The bread can also be toasted on a 'tawa'.

Spoon the egg, veggie and cheese mixture over the toasted bread slices. If your microwave is not of a large capacity you will not be able to grill all the slices together. In which case, prep the slices just before setting them for grilling - in batches.

I suggest the MW+Convection setting over the Grill option, as it ensures that the eggs get done.

Remove & serve with ketchup.

Yummy breakfast

Egg on toast was a favourite breakfast of my daughter. It is easy to prepare and even first time cooks can make this simple breakfast. It is really delicious and the cherry on the cake is that you can get your child to eat their daily dose of veggies.

Toasting the bread gives it a nice crunch. The addition of the cheese keeps the egg mixture moist and gooey. Since the veggies are baked they retain their goodness. The bell peppers retain their crunch and impart their own unique flavour.

I know that most cheeses don't qualify as 'health food', but a little indulgence does not harm, as long as you otherwise practice healthy living.



Know your food

Fitness experts recommend 5-6 servings of vegetables each day, and if you can incorporate them in the first meal of the day you give your day a healthy start.
  • Whole grain bread is a healthier option than whole wheat bread or white bread. It is packed with the goodness of whole grains and provides vitamins, minerals and fibre
  • Bell peppers are rich in vitamin C and packed with other vitamins and minerals. They have antioxidant properties and are rich in fibre and water. They are also a low-calorie food
  • Mushrooms are a good source of minerals, particularly selenium. They also provide calcium, zinc, magnesium, phosphorous, potassium and other minerals. They are an excellent source of B vitamins
  • Eggs have healthy amounts of protein in them. They are also a complete food, with all essential nutrients
  • Cheese is calcium-rich and protein-rich, two nutrients that growing children need in plenty. It is also a source of vitamin B12

You are free to play around with the veggies, add and remove some. You can add grated carrots or finely chopped beans or thinly shredded spinach to up the nutrition quotient.

Would you like to try this easy to put together? What other changes will you make in terms of vegetables and flavours? Do share your comments below.


Article by Juana
Juana is a freelance writer, with years of experience, creating content for varied online portals. She holds a degree in English Literature and has worked as a teacher and as a soft skill trainer. An avid reader, she writes on a variety of topics ranging from health, travel, education and personality development.

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Comments

Author: Umesh05 Jun 2019 Member Level: Diamond   Points : 2

Eggs on toast along with other vegetables is a tasty breakfast dish. Children like it much. Those who do not have a liking for eggs can go for a variation of this recipe by removing eggs and keeping cottage cheese (paneer) or even boiled potatoes in its place. What is to be done is crumble some paneer or mash some boiled potato and put 1 tbsp of this along with other spread material on one bread slice. This is a good substitute and is a tasty option.

Author: Juana05 Jun 2019 Member Level: Platinum   Points : 4

There are multiple things that you can do with this recipe. For instance, add corn kernels, finely chopped beans and maybe spinach and some spring onions. Try adding sprouts, they are healthy and packed with essential vitamins and minerals and loads of protein and fibre.

Adding baked beans is another alternative. Avocado goes well too as do grated carrots and beetroot. They add a lot of colour to the toast as well as raise its nutritional quotient. It is a good way to trick young children to eat their vegetables.

If you are not using eggs then the quantity of cheese will have to be increased, so the ingredients have something to hold on to and the mixture sticks to the toast.



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