High Protein Irish Breakfast with Baked Beans and Eggs
There is something deeply satisfying about a proper Irish breakfast. The combination of savoury beans, runny eggs and sizzling sausages on one plate just feels like the morning is going to go your way. The problem with the traditional version is that it can easily tip past 800 calories before you have even had your first cup of tea. This recipe keeps every bit of that comfort and flavour, but rebuilds it from the ground up with protein and fibre front of mind.
The foundation here is a homemade smoky tomato baked bean base. Instead of reaching for a tin loaded with sugar and salt, you simmer cannellini beans in a quick sauce made from passata, smoked paprika, a little apple cider vinegar and a touch of honey. The result is rich, slightly tangy and genuinely better than anything from a supermarket shelf. Cannellini beans are a fantastic choice for a high protein Irish breakfast because they bring around 8 grams of protein and 6 grams of fibre per half cup serving, which means you are already building a strong nutritional base before the eggs even hit the pan.
The eggs are poached directly into the bean sauce for the last few minutes of cooking, which keeps things simple and means one less pan to wash. You get those beautiful soft whites with a jammy yolk that breaks into the beans and creates something that feels almost like a sauce on its own. Alongside the beans and eggs, lean turkey breakfast sausages are grilled until golden. Turkey sausages give you all the savoury satisfaction of traditional pork bangers with significantly less saturated fat and fewer calories. A generous handful of baby spinach wilts into the beans at the end, adding iron, folate and a little colour without affecting the flavour in any dramatic way. Sliced roasted cherry tomatoes bring a little natural sweetness and round out the plate the way a proper Irish breakfast always should.
This dish comes together in about 25 minutes, making it realistic even on a busy morning. It is the kind of breakfast that keeps you full well past lunchtime because of that combination of protein from the eggs and turkey sausages, slow-release carbohydrates from the beans, and plenty of fibre. If you are following a high protein eating plan, training in the mornings, or simply trying to eat something that actually sustains you rather than leaving you reaching for a snack by 10am, this high protein Irish breakfast with baked beans and eggs is going to become a regular in your rotation. Serve it straight from the pan with a slice of toasted wholegrain sourdough on the side to scoop up every last bit of that sauce.
Ingredients
- 1 tbsp olive oil
- 1 small brown onion (finely diced)
- 2 cloves garlic (minced)
- 1 tsp smoked paprika
- 0.5 tsp ground cumin
- 300 ml passata (plain tomato passata, no added salt preferred)
- 400 g canned cannellini beans (drained and rinsed)
- 1 tsp apple cider vinegar
- 1 tsp raw honey (or maple syrup)
- 0.3 tsp sea salt (adjust to taste)
- 0.3 tsp black pepper (freshly ground)
- 4 large free-range eggs
- 4 links turkey breakfast sausages (approx 280g total)
- 2 large handfuls baby spinach (approx 60g)
- 150 g cherry tomatoes (halved)
- 1 tsp olive oil (for roasting tomatoes)
- 2 slices wholegrain sourdough bread (optional, to serve)
Instructions
- 1
Preheat your oven grill to 200 degrees Celsius. Place the halved cherry tomatoes on a small baking tray, drizzle with a little olive oil and a pinch of salt, then roast for 12 to 15 minutes until softened and beginning to caramelise at the edges.
You can do this step while the bean sauce is cooking to save time.
- 2
Place the turkey sausages under the grill or in a non-stick frying pan over medium heat. Cook for 10 to 12 minutes, turning occasionally, until cooked through and golden brown on the outside.
Check the internal temperature reaches 74 degrees Celsius for safe cooking.
- 3
While the sausages cook, heat the olive oil in a wide, deep frying pan over medium heat. Add the diced onion and cook for 4 to 5 minutes, stirring occasionally, until softened and translucent.
- 4
Add the minced garlic, smoked paprika and ground cumin to the pan. Stir and cook for about 60 seconds until fragrant.
Do not let the garlic burn. If the pan looks dry, add a small splash of water.
- 5
Pour in the passata and stir to combine. Add the drained cannellini beans, apple cider vinegar, honey, salt and black pepper. Stir everything together and bring to a gentle simmer. Cook for 5 minutes to let the flavours come together.
Taste the sauce at this point and adjust the salt, vinegar or honey to your preference before adding the eggs.
- 6
Add the baby spinach to the pan and stir through the bean sauce until wilted, about 1 minute.
- 7
Use a spoon to create 4 small wells in the bean mixture. Crack one egg into each well. Place a lid on the pan and cook over low to medium heat for 4 to 6 minutes, until the egg whites are set but the yolks are still a little soft and jammy.
For fully set yolks, cook for an extra 2 minutes. For very runny yolks, check at the 3 minute mark.
- 8
Remove the pan from the heat. Divide the bean and egg mixture between two plates. Serve alongside the grilled turkey sausages and roasted cherry tomatoes. Add a slice of toasted wholegrain sourdough on the side if you like.
A light sprinkle of extra smoked paprika over the eggs just before serving looks great and adds a little extra flavour.
Nutrition per serving
445kcal
Calories
38g
Protein
34g
Carbs
14g
Fat
11g
Fibre
9g
Sugar
620mg
Sodium
Pro Tips
- ✓
Use a wide pan with a lid so the eggs cook evenly in the steam without needing to flip them.
- ✓
Rinsing canned cannellini beans well under cold water reduces the sodium content significantly.
- ✓
If your passata is very thick, add 2 to 3 tablespoons of water to loosen it before simmering.
- ✓
Turkey sausages vary in quality. Look for ones with at least 15g of protein per 100g and minimal fillers or added sugars.
- ✓
This recipe scales up easily for a crowd. Just use a larger pan and add an extra egg per person.
Frequently Asked Questions
Variations
- •
Extra Spicy Version
Add half a teaspoon of chilli flakes to the bean sauce along with the paprika and cumin. A finely diced red chilli stirred in at the end adds even more heat and a little freshness.
- •
Egg White Only Version
For an even lower calorie, lower fat version, use 6 egg whites instead of 4 whole eggs. The whites will set cleanly into the bean sauce and still provide a solid hit of protein.
- •
Mushroom Addition
Slice 150g of chestnut mushrooms and sauté them in a little olive oil before starting the onions. Add them back into the pan with the passata for extra fibre and a richer, earthier flavour.
- •
Bean Swap
Swap cannellini beans for butter beans or navy beans. Both work beautifully in the tomato sauce and provide a similar protein and fibre profile.
Substitutions
- •Turkey breakfast sausages → Chicken sausages (Chicken sausages work just as well and have a similarly lean protein profile. Look for ones without added fillers.)
- •Cannellini beans → Butter beans or navy beans (Both are creamy and mild in flavour, making them great alternatives in this tomato sauce.)
- •Passata → Canned crushed tomatoes (Blend briefly for a smoother texture, or leave chunky for a more rustic feel. The flavour is very similar.)
- •Baby spinach → Kale or Swiss chard (Both add more texture than spinach. Kale or chard will need an extra 2 to 3 minutes of cooking time to soften properly.)
- •Raw honey → Maple syrup or a pinch of coconut sugar (Any of these small sweeteners balance the acidity of the tomatoes. Use the same quantity.)
🧊 Storage
Store leftover bean mixture (without the eggs) in an airtight container in the fridge for up to 3 days. Reheat in a pan over medium heat, adding a splash of water if needed, then crack fresh eggs into the sauce when ready to serve. Cooked turkey sausages keep in the fridge for up to 3 days and reheat well in a pan or microwave.
📅 Make Ahead
The smoky tomato bean base can be made up to 3 days ahead and stored in the fridge. This makes the recipe even quicker on busy mornings. Simply reheat the bean sauce, wilt in fresh spinach, then poach the eggs directly in the sauce as directed. Turkey sausages can be cooked in advance and reheated.
