Low Fat Baked Eggs with Spinach and Tomatoes

Start your day with a nourishing and satisfying breakfast by trying this Low Fat Baked Eggs with Spinach and Tomatoes recipe! Packed with wholesome ingredients like fresh spinach, sweet cherry tomatoes, and protein-rich eggs, this dish is as nutritious as it is delicious. The onions and garlic are lightly sautéed to enhance their natural flavors, while a touch of red pepper flakes adds a gentle kick. Baked to perfection in under 30 minutes, the silky egg whites and golden yolks nestle into a savory bed of tender vegetables. This low-fat, gluten-free recipe is ideal for a healthy breakfast or brunch and pairs beautifully with a slice of whole-grain toast or a light side salad. Easy to prepare and full of vibrant, fresh flavors, it’s a must-try for anyone looking to enjoy a balanced, guilt-free meal.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 2

Ingredients

• 4 large eggs
• 4 cups fresh spinach
• 1 cup cherry tomatoes
• 0.5 medium onion
• 2 cloves garlic
• 1 spritz olive oil spray
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon red pepper flakes

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Dice the onion and mince the garlic cloves.

Step 3

Slice the cherry tomatoes in half.

Step 4

Heat a non-stick skillet over medium heat and spritz with olive oil spray.

Step 5

Add the diced onions to the skillet and sauté for about 3-4 minutes until they become translucent.

Step 6

Add the minced garlic and cook for an additional 1 minute until fragrant.

Step 7

Toss the fresh spinach into the skillet and sauté until wilted, about 2-3 minutes.

Step 8

Remove the skillet from the heat and stir in the halved cherry tomatoes.

Step 9

Season the mixture with salt, black pepper, and red pepper flakes.

Step 10

Spray a medium-sized baking dish with olive oil spray.

Step 11

Pour the spinach and tomato mixture into the baking dish, spreading it evenly.

Step 12

Make four small wells in the mixture and crack an egg into each well.

Step 13

Season the eggs with a sprinkle of salt and black pepper.

Step 14

Place the baking dish in the preheated oven and bake for 10-12 minutes or until the egg whites are set and yolks are cooked to your liking.

Step 15

Remove the dish from the oven and let it cool for a couple of minutes before serving.

Step 16

Serve immediately for a warm and nutritious breakfast or brunch.

Nutrition Facts

Serving size	(555.0g)

Amount per serving	% Daily Value*
Calories	392.2

Total Fat 19.9g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 744mg	0%
Sodium 1568.0mg	0%
Total Carbohydrate 21.9g	0%
Dietary Fiber 6.4g	0%
Total Sugars 8.3g
Protein 30.9g	0%

Vitamin D 164IU	0%
Calcium 276.2mg	0%
Iron 8.5mg	0%
Potassium 803.7mg	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: 45.9%

Protein: 31.7%

Carbs: 22.4%