Heart-Healthy Simple Baked Eggs

Start your day with a nutritious twist by making these Heart-Healthy Simple Baked Eggs, a flavorful and wholesome recipe designed to fuel your body and delight your taste buds. This easy baked egg dish is packed with fresh vegetables like sautéed baby spinach, juicy cherry tomatoes, creamy avocado, and a touch of tangy feta cheese, all layered in a ramekin for a colorful, protein-rich meal. Perfectly baked eggs with velvety yolks are paired with toasted whole-grain bread, making it a well-rounded option for breakfast, brunch, or even a light dinner. Ready in just 25 minutes, this recipe is low in saturated fat and high in nutrients, promoting heart health without compromising on taste. Whether you're looking for a healthy take on comfort food or a visually stunning dish to serve at your next gathering, this simple yet elegant recipe fits the bill.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 4 large eggs
• 1 cup baby spinach
• 10 pieces cherry tomatoes
• 1 medium avocado
• 0.5 small red onion
• 1 tablespoon olive oil
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 2 ounces feta cheese
• 2 slices whole-grain bread

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly grease two small ramekins or ovenproof dishes with some olive oil.

Step 3

Wash and chop the baby spinach if needed. Halve the cherry tomatoes. Thinly slice the red onion. Dice the avocado.

Step 4

In a small skillet over medium heat, add the olive oil. Once hot, sauté the red onion until it becomes soft and translucent, about 3 minutes.

Step 5

Add the baby spinach to the skillet and cook for another 2 minutes, stirring occasionally, until wilted. Remove from heat.

Step 6

Divide the sautéed onion and spinach mixture evenly into the ramekins.

Step 7

Crack two eggs into each ramekin over the spinach mixture. Be careful not to break the yolks.

Step 8

Sprinkle the halved cherry tomatoes and diced avocado evenly over the eggs, followed by a sprinkle of salt and pepper.

Step 9

Crumble the feta cheese on top of the ramekins.

Step 10

Place the ramekins on a baking sheet and bake in the preheated oven for 12-15 minutes, or until the egg whites are set but the yolks are still slightly runny.

Step 11

While the eggs are baking, toast the whole-grain bread slices to your liking.

Step 12

Once the eggs are done, carefully remove the ramekins from the oven and let cool slightly.

Step 13

Serve hot with the toasted whole-grain bread for a complete heart-healthy meal.

Nutrition Facts

Serving size	(733.8g)

Amount per serving	% Daily Value*
Calories	1009.0

Total Fat 70.3g	0%
Saturated Fat 19.9g	0%
Polyunsaturated Fat 4.4g
Cholesterol 794.5mg	0%
Sodium 1787.9mg	0%
Total Carbohydrate 58.3g	0%
Dietary Fiber 17.8g	0%
Total Sugars 12.4g
Protein 44.2g	0%

Vitamin D 173.1IU	0%
Calcium 499.7mg	0%
Iron 8.4mg	0%
Potassium 1646.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.7%

Protein: 17.0%

Carbs: 22.4%