Mediterranean Baked Eggs with Feta and Spinach
Recipe Introduction: Mediterranean Baked Eggs Your New Breakfast Obsession!
Fancy a bit of sunshine on your plate? Are you ready to discover some healthy egg breakfast recipes ? Honestly, this Mediterranean Baked Eggs recipe will transport you straight to a Greek taverna! It's packed with vibrant flavours and good for-you ingredients.
Think of it as a hug in a skillet, honestly!.
A Taste of the Med
This dish hails from the sunny shores of the Mediterranean. Mediterranean breakfast ideas are all about fresh ingredients and simple cooking.
It's super easy, takes about 35 minutes from start to finish, and makes 2 generous servings. Perfect for a weekend treat or a quick healthy breakfast during the week!
Why You'll Love This
This recipe is a nutritional powerhouse! It’s a fantastic source of protein to start your day right. Getting in those high protein meals in the morning is a game changer!.
Also it is a contender to a healthy high protein meals diet . Plus, it's loaded with spinach, so you are getting all those lovely vitamins.
It's ideal for brunch with friends or even a light lunch! Trust me, the combination of salty feta, juicy tomatoes, and perfectly baked eggs makes this recipe truly special.
Quick healthy egg recipes is the best way to start your day
Let’s get into the ingredients, shall we? This Mediterranean Baked Eggs recipe combines fresh ingredients. First, you need olive oil, onion, and garlic.
Then add diced tomatoes, oregano, and some red pepper flakes if you're feeling spicy. Don’t forget the spinach, eggs, feta, and Kalamata olives.
And yes, serve it with crusty bread for dipping!
Okay, let's talk about what you need to whip up these incredible Mediterranean Baked Eggs with Feta and Spinach. Honestly, it’s all pretty straightforward.
Even I, queen of kitchen mishaps, have nailed this!
Ingredients & Equipment
Main Ingredients Breakdown
For this Mediterranean delight, you'll need the following. First, 1 tablespoon (15 ml) of olive oil. Go for a good quality one; it really makes a difference! You also need 1/2 small onion (about 75g , or 1/2 cup ) finely chopped and 2 cloves (around 6g , or 2 teaspoons ) of minced garlic.
Next, grab 1 (14.5 ounce) can (411g) of diced tomatoes, undrained. Spice it up with 1/2 teaspoon (1g) of dried oregano and, if you're feeling brave, 1/4 teaspoon (0.
5g) of red pepper flakes. Salt and pepper to taste, naturally.
Don't forget the greens: 5 ounces (140g) of fresh spinach, roughly chopped. The stars of the show: 4 large eggs (approx 200g ).
And the salty goodness: 2 ounces (55g) of crumbled feta cheese and 1/4 cup (approx 35g) of Kalamata olives, pitted and halved.
Seasoning Notes
Oregano is key for that authentic Mediterranean flavor. Red pepper flakes add a nice kick. Try a dash of smoked paprika for a real flavour bomb.
If you don’t have oregano, Italian seasoning works in a pinch. Fresh basil or thyme could also work. These healthy egg breakfast recipes rely on fresh, simple flavors.
This is also high protein meal prep friendly!
Equipment Needed
You’ll need a 10 inch oven safe skillet . Cast iron is ideal, if you have one. Otherwise, any oven safe pan will do.
A cutting board, knife, measuring spoons and cups, and a spatula are essential. Honestly, these are the real MVPs for healthy high protein meals .
Don't stress if you don't have measuring spoons; eyeballing it works too... mostly. I once used a tablespoon to measure out coffee, only to discover it was a teaspoon.
My coffee was intense that morning!
These Mediterranean Baked Eggs are perfect when you are looking for quick healthy egg recipes .
Alright, let's get cracking! Mediterranean Baked Eggs with Feta and Spinach are a delightful way to start the day. This recipe is like a sunny holiday in a skillet.
Seriously, it's pure breakfast bliss.
Cooking Mediterranean Baked Eggs
It is an easy dish to prepare. Prep takes about 15 minutes . Cooking is around 20 minutes . Total time is only 35 minutes .
This recipe serves 2 . Let's dive in!
Prep Steps: Essential Mise en Place
First, gather all your ingredients. This helps speed things up. Chop the onion and mince the garlic. Roughly chop the spinach.
Crumble the feta. Halve the olives. Having everything ready is key for stress free cooking. This is the essential mise en place.
Now your high protein meal prep starts.
step-by-step Process
- Preheat your oven to 375° F ( 190° C) . This is crucial.
- Heat 1 tablespoon olive oil in an oven safe skillet.
- Add 1/2 small chopped onion and cook for 5 minutes , until softened. Add 2 minced cloves garlic and cook for 1 minute .
- Stir in 1 can diced tomatoes , 1/2 teaspoon dried oregano , and 1/4 teaspoon red pepper flakes . Season with salt and pepper. Simmer for 5 minutes .
- Add 5 ounces chopped spinach . Cook until wilted, about 2 minutes .
- Create four wells in the mixture. Crack 4 large eggs into the wells.
- Bake for 10- 15 minutes . Egg whites should be set, yolks runny.
- Garnish with 2 ounces crumbled feta and 1/4 cup halved olives . Add parsley if you like. Serve hot with crusty bread.
Pro Tips: Shortcuts and Secrets
- Don't overcook the eggs. Check them frequently. Runny yolks are the goal. You want that perfect healthy breakfast .
- For a spicier kick, add more red pepper flakes.
- Avoid this common mistake : Overcrowding the pan. This will cause uneven cooking.
I swear, this is one of my go-to quick healthy egg recipes . Last weekend, I added chorizo. Oh my gosh! It was divine.
You know? It gives a smoky, meaty twist. You should highlight use high-quality ingredients to boost the nutritional density to your High Protein Recipes .
It can be turned into several healthy egg breakfast recipes , like these baked egg recipes healthy .
Recipe Notes
Right then, before you dive headfirst into making these Mediterranean Baked Eggs , let's chat about a few bits and bobs to make sure it all goes swimmingly.
Honestly, these healthy egg breakfast recipes are dead easy, but a little heads-up never hurt anyone, did it?
Serving Suggestions: Making It Look Fancy
Plating this dish is all about rustic charm. Think Nigella Lawson, but a bit more…relaxed. Serve straight from the skillet for a "look-at-me-I'm-effortless" vibe.
A sprinkle of fresh parsley not only looks pretty, but adds a pop of freshness. On the side? A simple green salad works wonders.
Fancy a healthy breakfast that is visually appealing? This is it.
And, of course, no Mediterranean meal is complete without some crusty bread for mopping up all that delicious sauce. Seriously, don't skip this.
Storage Tips: If There Are Any Leftovers!
Right, let's be honest, there probably won't be any leftovers! But if, by some miracle, there are, here's the drill.
Pop any remaining baked eggs into an airtight container. They'll happily sit in the fridge for up to three days .
Reheating is best done gently. Microwaving can make the eggs rubbery, so I'd recommend popping them back into a skillet over low heat until warmed through.
Freezing? Not so much. The texture of the eggs changes. But, you know, if you really have to, do it at your own risk!
Variations: Swapping Things About
One of the best things about this recipe is how versatile it is! Fancy a low carb egg breakfast recipes twist? Skip the bread!
For a high protein meal prep option, add some cooked chorizo or ham. Chorizo brings a smoky heat. Plus, it's a great way to use up any leftover bits.
Also, If you're after some Mediterranean breakfast ideas , you can add a dollop of Greek yogurt after baking.
For a healthy high protein meals adaptation, try using egg whites only, or adding lentils to the tomato base for extra fibre.
It's also amazing if you want healthy breakfast meal prep .
Nutrition Basics: The Good Stuff
These baked eggs are packed with goodness. We're talking protein from the eggs, vitamins and minerals from the spinach, and healthy fats from the olive oil.
The feta adds a good whack of calcium. With around 350 calories per serving, it's a satisfying and healthy egg breakfast recipes that will keep you going till lunchtime.
Spinach also contributes some potassium!
So, there you have it! A few notes to ensure your Mediterranean Baked Eggs are a triumph. Honestly, even if you mess it up slightly, it'll still taste amazing.
Don't be afraid to experiment and have a bit of fun. Go on, you know you want to give these baked egg recipes healthy a try.
Frequently Asked Questions
Are these Mediterranean Baked Eggs really a healthy egg breakfast recipe option?
Absolutely! This recipe is packed with protein from the eggs, healthy fats from the olive oil, and plenty of vitamins and minerals from the spinach and tomatoes. Plus, the feta adds a delicious salty kick without being overly heavy. It's a cracking way to start the day, much better than a fry-up!
Can I make these healthy egg breakfast recipes ahead of time?
While the eggs are best enjoyed fresh out of the oven, you can prepare the tomato and spinach sauce ahead of time. Simply store it in the fridge for up to 2 days. When you're ready to eat, reheat the sauce in the skillet, create the wells, add the eggs, and bake as directed.
Think of it as prepping for your own personal "Ready Steady Cook" challenge!
I'm not a fan of feta. What other cheese can I use in this healthy egg breakfast recipe?
No worries! Feta isn't everyone's cup of tea. Goat cheese would be a fantastic substitute, offering a similar tangy flavor. Alternatively, you could try ricotta for a creamier, milder option, or even a sprinkle of Parmesan for a savory touch. Feel free to experiment cooking should be fun, not a chore!
Can I add any meat to these Mediterranean Baked Eggs?
Definitely! Adding some cooked and crumbled chorizo would give it a lovely smoky flavour, perfect for a weekend treat. Bacon or sausage would also work well. Just cook the meat separately before adding it to the tomato sauce. It's like giving your breakfast a bit of a rock 'n' roll makeover!
How do I store leftovers, and how long will they last?
If you have any leftovers (though I doubt you will!), store them in an airtight container in the fridge. They'll be good for up to 2 days. Reheat gently in a skillet or microwave, but be aware that the egg yolks will likely be fully cooked upon reheating.
This one is truly "scrummy, yummy, in my tummy", as Jamie Oliver would say!
Is there a vegan alternative to this healthy egg breakfast recipe?
Yes, absolutely! You can easily make a vegan version by substituting the eggs with crumbled tofu. First, press the tofu to remove excess water, then crumble it and sauté it with the onions and garlic before adding the tomatoes and spinach. Also use a vegan feta alternative to maintain the original flavors.
Mediterranean Baked Eggs With Feta And Spinach
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 |
|---|---|
| Fat | 22g |
| Fiber | 4g |
