Here’s something I wish someone had told me years ago: eggs and beans together create one of the most complete protein profiles you can get without meat.
Most vegetarians treat these as separate ingredients. Eggs for breakfast. Beans for dinner. But when you combine them, you’re looking at around 20-25 grams of protein per serving, plus all nine essential amino acids your body needs. That’s not just good. That’s legitimately impressive.
These recipes aren’t complicated. They’re the kind of meals I actually make on weeknights when I’m tired and hungry but still want something that’ll keep me full for hours.
1) Shakshuka with white beans
If you’ve never made shakshuka, you’re missing out on one of the easiest impressive meals in existence. It’s basically eggs poached in spiced tomato sauce, and adding white beans turns it into a protein bomb.
The key is building flavor in layers. Start with onions and garlic in olive oil, then add cumin, paprika, and a pinch of cayenne. Pour in crushed tomatoes, let it simmer until it thickens slightly, then stir in a drained can of cannellini beans.
Make little wells in the sauce and crack your eggs directly in. Cover and cook until the whites set but the yolks stay runny. Finish with fresh parsley and serve with crusty bread for scooping.
Main ingredients: eggs, canned crushed tomatoes, white beans, onion, garlic, cumin, smoked paprika, olive oil.
2) Black bean and egg breakfast tacos
I picked up a version of this from a street vendor in Mexico City years ago. The original had chorizo, but honestly, well-seasoned black beans do the job just as well.
Mash your black beans slightly with a fork so they’re creamy but still have texture. Season them with cumin, a little lime juice, and salt. Scramble your eggs soft and loose, not rubbery.
Warm corn tortillas directly over a gas flame or in a dry pan until they’re pliable and slightly charred. Layer the beans, then the eggs, then whatever toppings you want. Avocado, pickled onions, hot sauce, cotija cheese if you’re feeling fancy.
Main ingredients: black beans, eggs, corn tortillas, cumin, lime, avocado, your favorite hot sauce.
3) Tuscan bean and egg skillet
This is my go-to when I want something hearty but don’t want to think too hard. It’s basically a one-pan dinner that comes together in twenty minutes.
Sauté kale or spinach with garlic until wilted. Add a can of drained white beans and let them get slightly crispy on the bottom. This is important. That crispy texture makes the whole dish.
Push everything to the sides of the pan and fry your eggs in the center. Season generously with salt, pepper, and red pepper flakes. A drizzle of good olive oil and some shaved parmesan at the end takes it from simple to restaurant-quality.
Main ingredients: white beans, eggs, kale or spinach, garlic, parmesan, olive oil, red pepper flakes.
4) Huevos rancheros with refried beans
Classic for a reason. The combination of crispy tortilla, creamy beans, runny egg, and tangy salsa hits every note you want in a meal.
Make your own quick refried beans by mashing pinto beans with a little of their liquid, some cumin, and a splash of lime. They taste infinitely better than canned refried beans and take maybe five extra minutes.
Fry corn tortillas until crisp, spread with the beans, top with a fried egg, and drown the whole thing in salsa verde or roja. Fresh cilantro and a squeeze of lime finish it off.
Main ingredients: pinto beans, eggs, corn tortillas, salsa, cumin, lime, cilantro, vegetable oil.
5) Mediterranean egg and chickpea bowl
I’ve mentioned this before, but chickpeas are probably the most underrated protein source for vegetarians. Combined with eggs, you’re looking at a seriously filling meal.
Roast chickpeas with olive oil, cumin, and coriander until they’re golden and slightly crunchy. While those cook, prepare a simple base of quinoa or couscous.
Soft-boil your eggs so the yolks are jammy. Assemble everything in a bowl with cucumber, cherry tomatoes, pickled red onion, and a generous drizzle of tahini dressing. The textures here are what make it work: creamy yolk, crunchy chickpeas, fresh vegetables.
Main ingredients: chickpeas, eggs, quinoa or couscous, cucumber, cherry tomatoes, tahini, lemon, cumin.
6) Spicy bean and egg fried rice
Leftover rice is essential here. Fresh rice is too wet and will steam instead of fry. If you don’t have leftovers, spread freshly cooked rice on a sheet pan and refrigerate for an hour.
Get your pan screaming hot. Fry the rice with a little oil until some grains get crispy and golden. Push it aside and scramble eggs directly in the pan, then mix everything together.
Add edamame or black beans, soy sauce, a little sesame oil, and whatever vegetables you have. Green onions and a fried egg on top make it feel like a proper meal instead of just using up leftovers.
Main ingredients: day-old rice, eggs, edamame or black beans, soy sauce, sesame oil, green onions, garlic.
The bottom line
Eggs and beans aren’t exciting on their own. But together, they’re a legitimate protein strategy that doesn’t require supplements, expensive ingredients, or complicated meal prep.
Start with whichever recipe sounds good to you. Make it once, adjust to your taste, then add it to your regular rotation. That’s how you actually build a sustainable high-protein vegetarian diet.
Not through willpower or perfect planning, but through having a handful of reliable meals you genuinely enjoy eating.
