High Protein Tomato Egg
Packed with vibrant flavors and wholesome nutrients, this High Protein Tomato Egg recipe is a quick and satisfying dish perfect for any time of day. Combining fluffy scrambled eggs with tender, juicy tomatoes, aromatic garlic, and a touch of soy sauce for umami richness, this dish is both healthy and versatile. Ready in just 20 minutes, it’s a high-protein, low-carb meal that’s ideal for busy weeknights or a hearty breakfast. Garnished with fresh green onions for an extra burst of flavor, it pairs beautifully with rice, toast, or can even be enjoyed on its own. Add this simple yet flavorful recipe to your repertoire for a nutritious and comforting dish the whole family will love!
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Recipe Information
Ingredients
- 4 large eggs
- 2 medium tomatoes
- 2 stalks green onions
- 2 cloves garlic
- 2 tablespoons olive oil
- 1 teaspoon soy sauce
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash the tomatoes and cut them into small wedges.
Finely chop the green onions, separating the white and green parts.
Mince the garlic cloves.
In a small bowl, crack the eggs and beat them until well combined. Add a pinch of salt and black pepper to the eggs for seasoning, if desired.
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Pour the eggs into the skillet and cook, stirring gently with a spatula, until they are scrambled and just set. Remove them from the skillet and set aside.
Add the remaining 1 tablespoon of olive oil to the skillet. Once hot, add the minced garlic and the white parts of the green onions. Sauté for 30 seconds until fragrant.
Add the tomato wedges to the skillet and cook for 3-4 minutes, stirring occasionally, until the tomatoes soften and begin to release their juices.
Stir in the soy sauce and a pinch of salt to enhance the flavor of the tomatoes.
Return the scrambled eggs to the skillet and gently fold them into the tomato mixture. Cook for another minute to combine the flavors.
Remove the skillet from heat. Garnish with the green parts of the green onions.
Serve hot as is, or pair with rice or toast for a complete meal.
Nutrition Facts
Calories |
299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.6 g | 30% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 737 mg | 32% | |
| Total Carbohydrate | 8.0 g | 3% | |
| Dietary Fiber | 2.1 g | 7% | |
| Total Sugars | 4.1 g | ||
| Protein | 14.2 g | 28% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 88 mg | 7% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 483 mg | 10% | |
*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.
