Sunny Protein Breakfast with Sprout Salad & Toast

A powerhouse morning plate that slaps you awake—with clean protein, crisp textures, and garden-fresh crunch.

This isn’t your greasy diner fry-up. This is balance. Golden runny egg, perfectly seared bacon, sprouted greens, cherry tomatoes, and toast so good it should come with a warning. Light enough to feel good, strong enough to fuel your day.

🥄 Ingredients (Serves 1)

• 1 large free-range egg
• 2–3 slices lean bacon (not too thin, not too thick)
• 1 slice whole grain or sourdough bread, halved and toasted
• 4–5 cherry tomatoes, halved
• A small handful fresh sprouts (alfalfa, mung, or pea shoots)
• A drizzle of extra virgin olive oil
• Flaky sea salt
• Freshly cracked black pepper
• Optional: a pinch of chili flakes for heat

Method (Fast, Clean, Precision-Cooked)

1. Pan on. Medium heat.
Add a touch of oil. You want the pan just hot enough to sear—not scorch.

2. Bacon in.
Lay your bacon strips flat, let them sizzle and curl naturally. Flip once. You want crispy edges but still juicy at the core. Remove and rest on kitchen paper.

3. Wipe the pan. Egg in.
Crack your egg gently into the hot pan. No flipping! Sunny-side up, low and slow. Let the white set and bubble while the yolk stays golden. Hit it with a pinch of salt and cracked pepper.

4. Toast the bread.
Golden, not burnt. You want crunch with chew. Drizzle a hint of olive oil over the top once out.

5. Build the plate.
Plate your egg first—center stage. Lay bacon alongside. Fan the toast beside it.

6. Sprout salad last-minute.
In a small bowl, toss cherry tomatoes and sprouts with just a touch of olive oil, salt, and pepper. That’s it. Clean. Simple. Bright.

Final touch.
Scatter the salad across the plate for a pop of color and freshness. Optional: sprinkle chili flakes over the egg for a morning kick.

🍽️ Why It Works

• Egg = high-quality protein, essential fats.
• Bacon = savory satisfaction in controlled portions.
• Sprouts & tomatoes = live enzymes, antioxidants, fiber.
• Toast = slow-digesting carbs to keep you full longer.
• Olive oil = heart-healthy richness that ties it all together.

Best Served:

Hot. Fresh. Right off the stove. With black coffee, green tea, or lemon water.