How To Make A Healthy Protein Rich Breakfast

Supercharge your breakfast staple with these simple substitutions.

This Month’s Expert

Nathan Myhrvold is the coauthor of Modernist Cuisine and Modernist Cuisine at Home, two books that delve deep into the science of food and flavour.

Rock The Foundation
When selecting your bread, prioritise texture. The nooks and crannies of an English muffin soak up yolk and sauce, but so do baguette slices and rustic wholegrain breads. Whatever you choose, toast it carefully: untoasted bread can become soggy, while a heavily toasted slice absorbs like a roof tile.

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Improve the protein
Leg ham makes a classic benedict but it’s not your only option. Experiment with pulled pork, Italian sausage patties, fresh chorizo or salami seared in a dry fry pan until crisp. Or, for a healthier alternative, go with seafood: smoked salmon and seared mahi mahi stand up well to hollandaise. Keep the protein layer about half a centimeter thick – any more could overpower the dish.

Tuck in some greens
Bitter produce offers a flavour counterpunch to the richness of the sauce and yolk. Swiss chard, blanched broccoli rabe, sautéed spinach and grilled asparagus are great options. To make sure the creation stays intact as you dig in, place the produce on top of the meat and beneath the egg. That way it stays pinned down without being lost under a pile of pork.

Go poaching!
Fill a medium pot three quarters with water and heat on medium-high until it’s nearly (but not quite) boiling. Add a big pinch of salt to help the white hold its shape. Crack a cold egg into a bowl, and tip the egg from the bowl into the water. Cook until the white thickens, about two minutes, then remove with a slotted spoon. Adjust your cooking times until you’ve found perfection.