Heart-Healthy Simple Baked Eggs
Start your day with these vibrant and nutritious Heart-Healthy Simple Baked Eggs! This wholesome recipe features perfectly baked eggs nestled atop a bed of sautéed baby spinach, sweet cherry tomatoes, creamy avocado, and tender red onions, all topped with tangy crumbled feta cheese. With a quick prep time of just 10 minutes and only 15 minutes in the oven, this dish is as convenient as it is nourishing. Packed with heart-healthy ingredients like olive oil, vegetables, and whole-grain toast on the side, it's a balanced, flavor-packed breakfast or brunch option that’s sure to satisfy. Whether you're looking for a delicious way to support your health or simply want a comforting, easy-to-make recipe, these baked eggs are the perfect choice!
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Recipe Information
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
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease two small ramekins or ovenproof dishes with some olive oil.
Wash and chop the baby spinach if needed. Halve the cherry tomatoes. Thinly slice the red onion. Dice the avocado.
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.
Add the baby spinach to the skillet and cook for another 2 minutes, stirring occasionally, until wilted. Remove from heat.
Divide the sautéed onion and spinach mixture evenly into the ramekins.
Crack two eggs into each ramekin over the spinach mixture. Be careful not to break the yolks.
Sprinkle the halved cherry tomatoes and diced avocado evenly over the eggs, followed by a sprinkle of salt and pepper.
Crumble the feta cheese on top of the ramekins.
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.
While the eggs are baking, toast the whole-grain bread slices to your liking.
Once the eggs are done, carefully remove the ramekins from the oven and let cool slightly.
Serve hot with the toasted whole-grain bread for a complete heart-healthy meal.
Nutrition Facts
Calories |
1009 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.3 g | 90% | |
| Saturated Fat | 19.9 g | 99% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 794 mg | 265% | |
| Sodium | 1788 mg | 78% | |
| Total Carbohydrate | 58.3 g | 21% | |
| Dietary Fiber | 17.8 g | 64% | |
| Total Sugars | 12.4 g | ||
| Protein | 44.2 g | 88% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 500 mg | 38% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1646 mg | 35% | |
*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.
