Healthy Plantain Breakfast

Name: Healthy Plantain Breakfast
Prep time: 2 min
Cook time: 3 min
Total time: 10 min
Yield: 1 Serving
Ingredients: 1 large and ripe microwaved plantain; 1 teaspoon extra virgin coconut oil or olive oil; 1 teaspoon roasted and unsalted sunflower kernels; 1 large egg; salt and black pepper to taste; 1 teaspoon hemp seeds or nuts of choice

User Reviews

4.7

45 reviews

Excellent

Prep Time
2 mins
Cook Time
2 mins
Additional Time
5 mins
Total Time
10 mins
Servings
1 Serving
Calories
344 kcal
Course
Breakfast
Cuisine
American

Healthy Plantain Breakfast

Jessica Duke

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A satisfying, quick, and healthy plantain breakfast you can make any time you want something nutritious yet have little time to cook. Enjoy it with fried eggs and a fruit salad on the side, or make it vegan-friendly with toppings like granola, nuts, and dairy-free yogurt!

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Ingredients

Servings

1 large and ripe microwaved plantain
1 teaspoon extra virgin coconut oil or olive oil plus more to coat the pan (you can also use avocado or macadamia oil)
1 teaspoon roasted and unsalted sunflower kernels optional
1 large egg or two or more
salt and black pepper to taste
1 teaspoon hemp seeds or nuts of choice optional

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Instructions

Briefly microwave the plantain until tender and cooked through—3 minutes.
While plantain is in the microwave, take a small frying pan. Coat the bottom with a small amount of coconut or olive oil and heat over medium heat.
Gently crack open the egg above the skillet, letting the egg pour into the pan. Reduce the heat to medium-low—season to taste with salt and pepper. Cook the egg until the white has set, but the yolk is still runny (sunny side up egg).
When done, carefully remove the plantain from the microwave, unwrap, peel, and place it on a plate, creating a boat form. Coat the inside with coconut oil and garnish with sesame seeds. slide the egg on top, allowing the yolk to run over the plantain.
Top with hemp seeds, nuts, and extra sunflower kernels.
Enjoy with your favorite cup of coffee, tea, or Yerba Matte!

Equipments used:

Notes

Helpful Tips:
Eggs: Switch the toppings up with scrambled eggs or the way you like them.
Other Toppings (optional): Nut or seed butter, sesame seeds, raisins, crushed nuts, pumpkin seeds, a drizzle of homemade jelly or Instant Pot Apple Butter, your favorite yogurt or coconut yogurt, Homemade Nut-Free Granola or Crunchy Steel-Cut Oats Granola are all great options.
Plantain: Choose a ripe, sweet plantain to get the desired soft consistency once microwaved.
To Microwave An Unpeeled Plantain: Cut the ends and create a crosswise opening with a knife, not cutting all the way through. Wrap the unpeeled plantain with a paper towel and wet it. Place in the microwave for 3 minutes.
Alert: Be careful when taking the plantain out of the microwave. It's really hot. So let it sit for a few seconds to a minute.
Note: Double or triple the ingredients for large portions! If you carefully unwrap, you can reuse the wet paper towel to microwave other plantains. Always slightly wet it again. I sometimes reuse the same paper towel to microwave up to 4 plantains.

Nutrition Information

Show Details

Calories 344kcal (17%) Carbohydrates 58g (19%) Protein 9g (18%) Fat 11g (17%) Saturated Fat 5g (25%) Polyunsaturated Fat 2g Monounsaturated Fat 3g Trans Fat 0.02g Cholesterol 164mg (55%) Sodium 70mg (3%) Potassium 965mg (28%) Fiber 3g (12%) Sugar 32g (64%) Vitamin A 2263IU (45%) Vitamin C 33mg (37%) Calcium 34mg (3%) Iron 2mg (11%)

Nutrition Facts

Serving: 1Serving

Amount Per Serving

Calories 344 kcal

% Daily Value*

Calories	344kcal	17%
Carbohydrates	58g	19%
Protein	9g	18%
Fat	11g	17%
Saturated Fat	5g	25%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	3g	15%
Trans Fat	0.02g	1%
Cholesterol	164mg	55%
Sodium	70mg	3%
Potassium	965mg	21%
Fiber	3g	12%
Sugar	32g	64%
Vitamin A	2263IU	45%
Vitamin C	33mg	37%
Calcium	34mg	3%
Iron	2mg	11%