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Black bean and egg skillet: a 15-minute high-protein, high-fiber breakfast

A breakfast built on beans and eggs gives you slow carbohydrate, fiber and protein before the day starts. It is one of the simplest changes to make if your fasting blood sugar or morning energy is a problem.

Two fried eggs cooking in a skillet
Prep5 min
Cook10 min
Serves2
Fiber (est.)12 g

Canned beans make this a true 15-minute meal. Rinse them well to cut the sodium by about a third.

This is one of our prediabetes recipes, and the total time is 15 minutes. To see why these foods help, read our guide to insulin resistance and prediabetes or the full overview of insulin resistance.

Black Bean and Egg Breakfast Skillet

Skillet

  • 2 tsp olive oil
  • 1/2 red onion, diced
  • 1 small bell pepper, diced
  • 1 can (15 oz / 425 g) black beans, drained and rinsed
  • 1/2 tsp ground cumin
  • 1/4 tsp chili flakes (optional)
  • 4 large eggs
  • 1/2 avocado, sliced
  • Lime wedges, cilantro and hot sauce to serve
  • Salt and pepper

Method

  1. Warm the oil in a nonstick skillet over medium heat. Cook the onion and pepper 4 minutes until soft.
  2. Add the beans, cumin and chili flakes with 3 tablespoons of water. Mash a few beans with the back of a spoon and cook 2 minutes.
  3. Make four small wells in the beans and crack an egg into each. Cover and cook 4 to 5 minutes for set whites and runny yolks (longer if you like them firm).
  4. Season with salt and pepper. Top with avocado, cilantro, lime and hot sauce.

Approximate per serving: 330 calories, 23 g protein, 12 g fiber. Values are estimates and vary with brands and portions.

Why this works for prediabetes

  • Fiber from beans. A cup of black beans provides about 15 g of fiber, so each serving here has about 12 g.
  • Protein and fat from eggs. They slow digestion and keep you full until lunch.
  • No refined starch. There is no bread or tortilla, so the whole meal is low on fast carbohydrate.

The same principles are explained in detail in our insulin resistance and prediabetes guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Serve over a small corn tortilla if you want it more filling.
  • Use pinto or kidney beans if you prefer.
  • Make a double batch of the bean base and keep it 4 days in the fridge.

More prediabetes recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.