Baked beans on toast with a poached egg

Name: Baked beans on toast with a poached egg
Total time: 10 min
Yield: 1
Ingredients: 1 × 415g tin baked beans; 2 slices bread; 2 eggs (1-2); splash white wine vinegar (optional, for poaching); black pepper

When you need something warm, filling, and almost zero effort, baked beans on toast delivers. Adding an egg lifts the protein and turns it into a more filling meal.

Serves: 1Time: 10 min

Under 10 minutesProtein-containing

Ingredients

1 serving

1 × 415g tin baked beans
2 slices bread
2 eggs (1-2)
splash white wine vinegar (optional, for poaching)
black pepper

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Method

1Heat the beans in a small saucepan over a medium heat, stirring occasionally, until hot through. Alternatively, microwave for 2 - 3 minutes.
2Toast the bread.
3To poach the eggs: bring a pan of water to a gentle simmer, add a splash of vinegar, create a gentle swirl, and slide in the eggs. Cook for 3 minutes for a soft yolk, then lift out with a slotted spoon.
4Spoon the beans over the toast, top with the poached egg, and season with black pepper.

Skip the egg on very low-energy days - beans on toast alone is still a reasonable meal with protein and fibre.

Tip: If poaching feels like too much, a fried egg in a non-stick pan works just as well.

Thyroid-aware, not thyroid-curing. These recipes are general ideas, not a treatment or a diet plan, and nothing here constitutes medical or dietary advice. If you have specific dietary needs, speak to your clinician or a registered dietitian.