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breakfastvegetarianMediterranean

Baked Eggs in Roasted Tomatoes with Feta and Sautéed Spinach

A hearty and nutritious breakfast featuring protein-rich baked eggs nestled in roasted tomatoes with creamy feta, paired with a side of fiber-packed sautéed spinach for a balanced, low-glycemic meal.

Baked Eggs in Roasted Tomatoes with Feta and Sautéed Spinach

Instructions

1
Preheat Oven and Prep Tomatoes
baking

Preheat the oven to 180°C. Slice the tops off the tomatoes and scoop out the seeds and pulp with a spoon, leaving a thick shell. Place the tomato shells in a baking dish, drizzle the insides with olive oil, and season with salt and pepper.

💡 Choose firm, ripe tomatoes to ensure they hold their shape during baking.
2
Prep Spinach
sautéing

Rinse the spinach thoroughly and pat dry. Peel and thinly slice the garlic. Set aside for later sautéing.

💡 Spinach wilts significantly, so use more than you think you’ll need for the final portion.
3
Roast Tomatoes
baking

Place the prepared tomato shells in the preheated oven at 180°C and roast for 10 minutes to soften slightly. They should look slightly wilted but still hold their structure.

💡 Don’t over-roast at this stage; they just need to soften before adding the eggs.
4
Add Eggs and Feta to Tomatoes
baking

Remove the tomatoes from the oven. Crack one egg into each tomato shell, then sprinkle crumbled feta and chopped fresh herbs over the top. Return to the oven at 180°C and bake for 12-15 minutes until the egg whites are set but yolks remain runny.

💡 Check the eggs at 12 minutes to avoid overcooking the yolks if you prefer them runny.
5
Sauté Spinach
sautéing

Heat olive oil in a large skillet over medium heat. Add sliced garlic and sauté for 1-2 minutes until fragrant and lightly golden. Add spinach in batches, stirring for 3-5 minutes until wilted and bright green.

💡 Don’t overcrowd the pan; add spinach gradually to ensure even cooking.
Prep Time
10 Min
Cook Time
25 Min
Per Serving
712kcal
Protein12%
Carbs16%
Fat72%
Glycemic Load
14 (Medium)
Nutrition Information
PreparedRaw ingredients
Energy712 kcal· 36%
Protein17 g· 34%
Carbohydrates22 g· 7%
Carbs (absorbed)20 g· 8%
Dietary Fiber3 g· 12%
Fat45 g· 64%
Saturated Fat13 g· 65%
Monounsaturated Fat25 g· 100%
Polyunsaturated Fat5 g· 45%
Trans Fat0 g· 0%
Cholesterol420 mg· 140%
Sodium460 mg· 23%
Potassium810 mg· 23%
Calcium170 mg· 17%
Magnesium39 mg· 10%
Phosphorus260 mg· 37%
Iron5 mg· 36%
Zinc2 mg· 20%
Copper0.20 mg· 20%
Selenium39 µg· 71%
Iodine12 µg· 8%
Vitamin C42 mg· 53%
Vitamin A960 µg· 120%
Vitamin D11 µg· 55%
Vitamin E7 mg· 58%
Vitamin K420 µg· 560%
Vitamin B10.30 mg· 27%
Vitamin B20.70 mg· 50%
Vitamin B60.40 mg· 29%
Vitamin B121.2 µg· 48%
Folate310 µg· 155%
Niacin1.6 mg· 10%
Biotin24 µg· 48%
Pantothenic Acid1.7 mg· 28%
Salt Equivalent1.2 g· 19%

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