High Protein Braised Eggs with Tomatoes and Spinach

Elevate your next brunch or quick dinner with this vibrant, nutrient-packed High Protein Braised Eggs with Tomatoes and Spinach recipe. This one-skillet wonder combines a robust tomato sauce infused with warming spices like cumin, paprika, and a hint of cayenne pepper. Fresh spinach adds a nutrient boost, while soft, perfectly cooked eggs provide a protein-rich centerpiece. Finished with crumbled feta and parsley for a tangy and herbal kick, this Mediterranean-inspired dish is as healthy as it is flavorful. Ready in just 40 minutes, it’s perfect for busy mornings or weeknight meals and pairs beautifully with crusty bread for dipping. Optimize your mealtime with this easy, wholesome, and irresistible recipe.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium red onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium red bell pepper, diced
• 28 ounces canned crushed tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.25 teaspoon cayenne pepper
• 4 cups fresh spinach
• 6 whole large eggs
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 0.5 cup feta cheese, crumbled

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the finely chopped red onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and diced red bell pepper, and cook for another 2 minutes until softened.

Step 4

Pour in the canned crushed tomatoes and add ground cumin, paprika, and cayenne pepper. Stir well to combine.

Step 5

Let the tomato sauce simmer for 10 minutes, allowing the flavors to meld and the sauce to thicken.

Step 6

Stir in the fresh spinach and cook until wilted, about 2 minutes.

Step 7

Using a spoon, create small wells in the sauce and crack an egg into each well.

Step 8

Season the eggs with salt and black pepper.

Step 9

Cover the skillet with a lid and cook the eggs until they are set to your liking, about 8-10 minutes for a runny yolk.

Step 10

Sprinkle chopped fresh parsley and crumbled feta cheese over the top before serving.

Step 11

Serve the braised eggs hot, with crusty bread on the side if desired.

Nutrition Facts

Serving size	(1616.6g)

Amount per serving	% Daily Value*
Calories	1336.0

Total Fat 87.2g	0%
Saturated Fat 30.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1216mg	0%
Sodium 3969.2mg	0%
Total Carbohydrate 85.6g	0%
Dietary Fiber 22.5g	0%
Total Sugars 45.0g
Protein 69.7g	0%

Vitamin D 240IU	0%
Calcium 1141.8mg	0%
Iron 21.0mg	0%
Potassium 3776.5mg	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: 55.8%

Protein: 19.8%

Carbs: 24.4%