Sourdough Toast with Eggs, Feta & Jalapeños
A High-Protein Breakfast Recipe
When it comes to sourdough breakfast ideas, few things beat the classic combination of toast and eggs. This recipe takes it to the next level by layering toasted sourdough, perfectly cooked eggs, diced jalapeños, feta cheese, and crisp cucumber for a dish that’s equal parts fresh, flavorful, and satisfying.
Whether you’re looking for easy breakfast recipes, healthy sourdough breakfast ideas, or a high-protein sourdough toast and eggs breakfast, this dish checks every box. It’s quick enough for busy mornings, versatile enough for meal prep, and delicious enough to serve to your whole family.
Recipe at a Glance
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2
Calories per Serving: ~340
Protein per Serving: ~21g
Why You’ll Love This Recipe
Sourdough Toast + Eggs = Perfect Combo – A timeless breakfast with eggs that’s simple yet filling.
Healthy & High-Protein – Each serving provides 20+ grams of protein.
Quick & Easy Breakfast – Ready in just 20 minutes.
Versatile Recipes – Customize with different toppings or egg styles.
Family-Friendly – Great for kids and adults alike.
Meal Prep Friendly – Works well as a make-ahead sourdough toast and egg meal prep idea.
Ingredients
2 slices sourdough bread
4 eggs
2 tablespoons diced jalapeños
½ cup feta cheese, crumbled
½ cucumber, thinly sliced
2 teaspoons salt (adjust to taste)
Olive oil spray
Optional add-ons: fresh herbs, avocado slices, or chili flakes.
Instructions
Use a spoon and flatten the center of each slice of sourdough bread.
Place each slice in the air-fryer basket
Crack 2 eggs and place in the center of each slice of bread
Sprinkle each slice with salt, diced jalapeños, and feta cheese.
Spray each slice with olive oil spray then place in air-fryer at 400°F for 10 mins.
While eggs are cooking slice cucumber and organize on a plate
Once eggs are ready remove from air-fryer and serve warm.
Nutritional Breakdown (Per Serving)
Calories: ~340
Protein: ~21g
Fiber: ~3g
Variations & Substitutions
Sourdough Toast with Poached Eggs – Try poached eggs for a classic brunch-style dish.
Avocado Upgrade – Add mashed avocado for extra creaminess.
Healthy Sourdough Breakfast Ideas – Use egg whites only for a lighter version.
Cheese Swap – Swap feta for goat cheese or parmesan.
Spicy Kick – Add chili flakes or hot sauce to boost heat.
Kid-Friendly – Omit jalapeños for a milder version of sourdough toast with eggs for family.
Meal Prep & Storage
Prep Ahead: Toast sourdough and prep toppings (jalapeños, cucumber, feta) the night before.
Storage: Store toppings and cooked eggs separately in airtight containers.
Meal Prep Idea: Assemble as open-faced sandwiches in meal prep containers for 2–3 days.
Frequently Asked Questions
Q: Can I use other bread besides sourdough?
A: Yes, but sourdough toast provides a unique tangy flavor and holds toppings better.
Q: How do I poach eggs for sourdough toast?
A: Bring water to a simmer, add a splash of vinegar, crack the egg into a ramekin, and slide into water. Cook 3 minutes for a runny yolk.
Q: Is this recipe good for meal prep?
A: Yes—make it into sourdough and egg meal prep ideas by prepping toppings separately ahead of time and .
Q: Can I make this gluten-free?
A: Yes, use gluten-free sourdough bread.
Q: Is this high-protein?
A: Yes! With 4 eggs and feta, this is a high-protein sourdough toast and eggs breakfast.
Final Thoughts
This sourdough toast with eggs recipe is everything a healthy sourdough breakfast idea should be: quick, flavorful, versatile, and protein-packed. It combines the timeless comfort of toast and eggs with bold extras like jalapeños, feta, and cucumber for freshness.
Whether you’re making it for yourself, prepping meals for the week, or cooking a sourdough toast with eggs for family breakfast, this recipe is one you’ll return to again and again. With endless variations, it’s the perfect way to enjoy toasted sourdough in a high-protein, satisfying breakfast.
Tried this recipe? Tag us @TheTerriLowe on Instagram and show us your version of this crowd-pleasing egg casserole!
“If you really want to make a friend, go round someone’s house with a freshly baked loaf of sourdough bread.”
