Rye Toast with Mashed White Beans & Egg
Rye toast topped with lemon-mashed white beans and a poached egg — 24 g of protein and 11 g of fiber in one breakfast slice.
Rye toast topped with lemon-mashed white beans and a poached egg — 24 g of protein and 11 g of fiber. Fiber and protein in a single breakfast slice. Ready in about 10 minutes.
Ingredients (1 serving)
- Rye bread — 2 slices
- White beans, cooked — 120 g
- Egg — 1 large
- Lemon juice — 1 tsp
- Olive oil — 1 tsp
Macros per serving
- Calories: 391 kcal
- Protein: 24 g
- Fat: 15 g
- Carbs: 40 g
- Fiber: 11 g
Key micronutrients
- Fiber: 11 g
- Folate: ~160 µg
- Iron: ~4 mg
Why it earns a spot in the rotation
- Fiber from the beans, not just the rye. 11 g per serving — nearly a third of the daily 25–38 g target before lunch.
- Folate from the white beans. ~160 µg per serving, a meaningful plant-source contribution toward the 400 µg adult RDA.
- Iron paired with vitamin C. ~4 mg per serving; the lemon juice in the mash is exactly the kind of pairing that helps non-heme iron absorption.
- Protein and fiber together at breakfast. 24 g of protein alongside 11 g of fiber is a combination most breakfast toasts don't carry.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
