Inspired by the traditional Costa Rican dish gallo pinto, this hearty and flavorful Breakfast Beans with Microwave-Poached Egg recipe combines black beans, grains, veggies, and a perfectly poached egg for a balanced, protein-packed morning meal. Using the microwave for poaching makes it super quick and accessible, while toppings like cheese, avocado, and cilantro add satisfying richness and freshness.

Full Recipe: 

Ingredients

• 1 tsp olive oil

• 1 small red bell pepper, finely chopped

• 2 scallions, whites and greens separated, thinly sliced

• 1/4 tsp ground cumin

• 1 cup canned no-salt-added black beans, rinsed

• 1 cup cooked barley (or other cooked whole grain)

• 1/4 cup low-sodium vegetable broth

• 1/8 tsp salt

• Hot sauce, to taste

• 1 cup water (divided)

• 1 tsp vinegar (divided)

• 2 large eggs

• 2 tbsp shredded Cheddar or Monterey Jack cheese

• 1/2 avocado, sliced

• Fresh cilantro (optional, for garnish)

Directions

1. Heat oil in a medium skillet over medium heat. Add bell pepper, scallion whites, and cumin; cook, stirring often, for 1–2 minutes until softened.

2. Add beans, barley, broth, and salt. Cook until most of the liquid is absorbed, 3–5 minutes. Stir in scallion greens and hot sauce to taste. Divide mixture between two serving bowls.

3. To poach the eggs: In a small microwave-safe bowl, add 1/2 cup water and 1/2 tsp vinegar. Crack one egg into the water, ensuring it’s fully submerged. Cover with a microwave-safe plate and microwave on High for about 1 minute, until whites are firm but yolk is still runny. If needed, microwave in 10-second bursts. Remove with a slotted spoon and dry gently. Repeat for second egg.

4. Place one poached egg on each bowl of beans.

5. Top each bowl with 1 tbsp cheese and 1/4 of the avocado. Garnish with cilantro, if desired. Serve immediately.

Nutrients (Per Serving – Makes 2 Servings)

• Calories: Approx. 350–400 (estimated based on similar EatingWell recipes)

• Protein: ~15–17g

• Total Fat: ~20g

• Saturated Fat: ~4–5g

• Carbohydrates: ~30–35g

• Dietary Fiber: ~10g

• Cholesterol: ~180mg

• Sodium: ~300–350mg

Rooted in Tradition, Reimagined for Today

The inspiration for this dish comes from gallo pinto, a cornerstone of Costa Rican and Nicaraguan cuisine. Traditionally served as a breakfast staple, gallo pinto combines cooked rice and black beans with aromatics like onions, peppers, and garlic. It’s usually topped with a fried egg and served alongside cheese, tortillas, or avocado. This recipe keeps the spirit of gallo pinto alive but reinvents it with a modern twist—swapping rice for nutty barley, streamlining the process with a microwave egg technique, and boosting flavor with bold seasonings and toppings.

The result is a dish that feels both global and accessible—a quick, easy meal that delivers layers of texture and taste while honoring the soul of its cultural roots.

A Nutritionally Complete Start to Your Day

If you’re looking for a balanced breakfast that checks every nutritional box, this recipe delivers. It provides:

• High-quality protein from eggs and black beans

• Slow-digesting complex carbs from barley

• Heart-healthy fats from avocado and olive oil

• Fiber from beans, vegetables, and whole grains

• Essential vitamins and minerals, including potassium, folate, iron, vitamin C, and vitamin E

One bowl of this breakfast can help stabilize blood sugar, reduce morning hunger cravings, and supply lasting energy—making it ideal for active lifestyles, busy workdays, or anyone looking to improve their morning routine with something hearty and wholesome.

Why You’ll Love This Recipe

There’s a lot to love about this bowl, especially for those who want more out of breakfast than the typical toast or smoothie. Here’s why it deserves a place in your weekly rotation:

• It’s ready in under 20 minutes, even with fresh ingredients and whole grains.

• The microwave-poached egg saves time and eliminates mess, making this recipe weeknight-dinner-level satisfying with weekday-breakfast-level effort.

• It’s incredibly customizable—swap grains, vary your toppings, or add your favorite sauces.

• It’s vegetarian-friendly and can easily be made vegan by skipping the cheese and egg.

• Every bite offers a delightful mix of flavor and texture, from creamy to crunchy to chewy.

• It’s budget-friendly, using basic staples like canned beans, eggs, and grains you likely already have on hand.

The Microwave-Poached Egg: Fast, Foolproof, and Delicious

One of the most clever time-saving hacks in this recipe is the microwave-poached egg. Poaching eggs traditionally can be intimidating—simmering water, swirling techniques, and perfect timing. The microwave method simplifies everything.

By combining water and vinegar in a bowl, gently cracking an egg into it, and microwaving for under a minute, you can achieve a beautifully set white and a runny, golden yolk—ideal for spooning over the hearty grains and beans beneath. The creamy yolk acts like a built-in sauce, enriching the dish without any added butter or cream.

This technique also makes poached eggs more accessible to novice cooks or anyone in a rush, transforming this recipe into a weekday staple rather than a weekend luxury.

Black Beans and Grains: A Protein-Rich Power Base

Black beans are a plant-based protein powerhouse, delivering essential nutrients like iron, folate, and magnesium along with loads of fiber. When paired with a hearty grain like barley, they form a complete protein that fuels your body with sustained energy and supports muscle repair and recovery.

Barley is particularly notable for its beta-glucan fiber, which supports heart health and satiety. However, you can substitute any cooked whole grain—brown rice, farro, bulgur, or quinoa all work beautifully and can be used based on what you have available.

Together, beans and grains form a hearty, satisfying base that holds up to toppings and adds depth and substance to the dish.

Flavor Boosters and Fresh Toppings

The beauty of this recipe is in its flexibility and flavor layering. Starting with olive oil, red bell peppers, and scallions sautéed with a touch of cumin builds an aromatic foundation. This is where the flavor begins, and each addition only enhances it.

Add-ins and toppings elevate the dish even more:

• Shredded cheese (Cheddar or Monterey Jack) melts slightly over the hot grains, adding richness.

• Sliced avocado brings creamy texture and healthy fats that balance the warm ingredients.

• Fresh cilantro adds a pop of color and brightness.

• Hot sauce offers a customizable kick, whether you prefer smoky chipotle or classic habanero.

This balance of warm and cool, creamy and crunchy, earthy and zesty creates a breakfast bowl that engages all your senses.

Great for Meal Prep and Leftovers

This dish is meal-prep friendly, especially if you cook your grains in advance or keep pre-cooked grains on hand. You can sauté the peppers and scallions, portion out the beans and grains, and store them in containers for grab-and-go assembly throughout the week.

Simply microwave a portion in the morning, poach your egg fresh in under a minute, and finish with your favorite toppings. It’s an efficient way to eat better without adding more to your to-do list.

It also works beautifully for other meals beyond breakfast. Consider enjoying it as a quick lunch or even a light dinner, especially on meatless Mondays or when you’re craving something comforting but plant-focused.

A Dish That Bridges Cultures and Palates

By merging traditional Costa Rican influences with modern kitchen techniques and a global pantry, this recipe represents a cultural fusion that honors heritage while embracing creativity. It’s the kind of dish that encourages you to explore international flavors without needing exotic ingredients or complicated methods.

And because it’s so versatile, you can adapt it for any culinary direction—try Mediterranean toppings, Mexican-inspired seasonings, or even Asian sauces like chili crisp or tamari for a fusion twist.

Conclusion

This Breakfast Beans with Microwave-Poached Egg recipe is everything a great breakfast should be: wholesome, satisfying, easy to prepare, and full of vibrant flavor. It takes the traditional components of gallo pinto and reimagines them for a contemporary kitchen, with a balance of protein, fiber, and good fats that will leave you energized and ready to take on the day.

From the creamy avocado and runny egg yolk to the chewy barley and spicy hot sauce, this bowl is a complete meal that doesn’t skimp on comfort or flavor. It’s practical enough for weekdays, hearty enough for weekends, and flexible enough to become whatever you need it to be.

If you’re ready to upgrade your morning routine with something truly nourishing and satisfying, this bowl is calling your name. Delicious, vibrant, and deeply comforting—this is breakfast, redefined.