Walnut-Crusted Toad in a Hole

Have you ever had a toad in a hole? Walnuts add a unique twist to this fun dish that takes this classic eggs and toast breakfast to a whole new level!

Toad in a hole

Have you ever had a toad in a hole? This eye catching breakfast dish, which unites a fried egg and a piece of toast, goes by many names including eggs in a nest, one-eyed Jacks, or eggs in a basket.

It’s even been called “Moonstruck” eggs because of the breakfast scene in the movie Moonstruck when Olympia Dukakis makes this very dish for her daughter, played by Cher.

Whatever you call it, it’s a simple, fun breakfast dish that takes the classic eggs and toast breakfast to a whole new level!

Walnuts- a superfood

I wanted to put my own spin on this classic dish so I decided to make a walnut-crusted toad in a hole. I always have walnuts in my pantry and I use them in a wide variety of dishes, both savory and sweet.

They are unique among other nuts in that they are the only tree nuts that offer an excellent source of the omega-3 fatty acid ALA (alpha-linolenic acid). Walnuts are also a staple in the Mediterranean diet, which emphasizes fruits and vegetables, grains, nuts and seeds, olive oil, and moderate amounts of fish, poultry, eggs, and wine while limiting the amounts of red meat, processed meat, dairy and sweets.

The current Dietary Guidelines for Americans recommends a Mediterranean-style eating pattern as one example of a healthy diet plan.

The Mediterranean diet

In the landmark Predimed study, published in 2013, investigators found that a Mediterranean diet including tree nuts (primarily walnuts) reduced the risk of cardiovascular disease (myocardial infarction, stroke or cardiovascular death) by 30% and specifically reduced the risk of stroke by 46% when compared to a low-fat diet group.

So we know that a Mediterranean-style eating plan can have many health benefits and reduce our risk of heart disease but how do we do it? My best answer is to make small, simple changes.

Sprinkle nuts on your salads or add them to smoothies. Cook with olive oil instead of butter. Stir some vegetables into your pasta sauce, soup or chili. Swap out white, refined grains for whole grains.

How I "Mediterraneanized" this dish

As an example, let’s take a typical American breakfast of fried eggs, hash browns, bacon, and toast and talk about how I “Mediterraneanized” it to bring it closer to a healthful Mediterranean-style dish.

• I used whole grain bread instead of white bread. The Dietary Guidelines recommend that at least half of all the grains you eat should be whole grains. Refined products like white bread have had many key nutrients stripped away, including fiber.
• I cooked the toast and egg in heart healthy olive oil instead of butter. The Predimed study also found that a Mediterranean diet enriched with extra-virgin olive oil reduced the risk of cardiovascular diseases by 30%.
• I crusted the bread with walnuts to add flavor, omega-3 ALA, and an awesome crunch factor.
• Instead of fried hash browns made with white potatoes, I decided to make a hash made with sweet potatoes sautéed in olive oil. Sweet potatoes are full of essential vitamins and minerals as well as fiber.
• I added a leafy green vegetable to the hash to incorporate more nutritious veggies. I used Tuscan kale but you could use any leafy green like spinach, Swiss chard or mustard greens.
• Instead of using bacon, I added chili powder and walnuts to my hash. I could have used a small amount of bacon or pancetta but with the smoky flavor from the chili powder and the crunchy texture from the walnuts, I didn’t even miss the bacon!

Making healthy diet choices is all about small, doable changes. I challenge you to “Mediterraneanize” your next meal by making a few simple changes. Let me know how it goes!

More tasty breakfast dishes

• Blueberry Apple & Walnut Baked Oatmeal
• Strawberry Oatmeal Blender Pancakes
• Healthy Make-Ahead Breakfast Burritos
• Peaches and Cream Baked Oatmeal
• Mixed Berry Chia Pudding

Did you try this recipe? If so, please leave a review below. I love hearing from you! ⭐⭐⭐⭐⭐

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