High Protein Braised Eggs with Tomatoes and Spinach
Elevate your breakfast or brunch game with these *High Protein Braised Eggs with Tomatoes and Spinach*, a hearty and nutritious dish inspired by Mediterranean flavors. This one-pan recipe combines tender wilted spinach, rich crushed tomatoes, and a warm blend of spices including cumin, paprika, and a hint of cayenne for subtle heat. Eggs are nestled into the flavorful sauce and gently cooked to perfection, then finished with a sprinkle of fresh parsley and creamy, tangy feta cheese. Packed with protein and vibrant veggies, this dish is ready in just 40 minutes and is perfect for serving with crusty bread to soak up every delicious bite. Whether you're looking for a wholesome family meal or a show-stopping weekend brunch option, this recipe is a flavorful, nutrient-packed choice that satisfies. Keywords: protein-packed dish, Mediterranean breakfast, healthy eggs with veggies, easy one-pan recipe, spinach and tomato eggs.
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Recipe Information
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
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the finely chopped red onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and diced red bell pepper, and cook for another 2 minutes until softened.
Pour in the canned crushed tomatoes and add ground cumin, paprika, and cayenne pepper. Stir well to combine.
Let the tomato sauce simmer for 10 minutes, allowing the flavors to meld and the sauce to thicken.
Stir in the fresh spinach and cook until wilted, about 2 minutes.
Using a spoon, create small wells in the sauce and crack an egg into each well.
Season the eggs with salt and black pepper.
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.
Sprinkle chopped fresh parsley and crumbled feta cheese over the top before serving.
Serve the braised eggs hot, with crusty bread on the side if desired.
Nutrition Facts
Calories |
1336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.2 g | 112% | |
| Saturated Fat | 30.4 g | 152% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1216 mg | 405% | |
| Sodium | 3969 mg | 173% | |
| Total Carbohydrate | 85.6 g | 31% | |
| Dietary Fiber | 22.5 g | 80% | |
| Total Sugars | 45.0 g | ||
| Protein | 69.7 g | 139% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 1142 mg | 88% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 3776 mg | 80% | |
*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.
