Low Fat Baked Eggs with Spinach and Tomatoes
Start your day on a wholesome note with this flavorful Low Fat Baked Eggs with Spinach and Tomatoes recipe, a perfect blend of nutrition and simplicity. Featuring protein-packed eggs nestled in a vibrant medley of fresh spinach, sweet cherry tomatoes, sautéed onion, and fragrant garlic, this dish is seasoned to perfection with a hint of black pepper, red pepper flakes, and a dash of salt. Oven-baked to golden goodness, it offers a low-fat cooking method ideal for health-conscious food lovers. Ready in just 30 minutes, this easy-to-make recipe is perfect for breakfast, brunch, or even a light dinner. With its colorful presentation and nutrient-rich ingredients, it’s a deliciously guilt-free way to fuel your day.
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Recipe Information
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
Instructions
Preheat your oven to 375°F (190°C).
Dice the onion and mince the garlic cloves.
Slice the cherry tomatoes in half.
Heat a non-stick skillet over medium heat and spritz with olive oil spray.
Add the diced onions to the skillet and sauté for about 3-4 minutes until they become translucent.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Toss the fresh spinach into the skillet and sauté until wilted, about 2-3 minutes.
Remove the skillet from the heat and stir in the halved cherry tomatoes.
Season the mixture with salt, black pepper, and red pepper flakes.
Spray a medium-sized baking dish with olive oil spray.
Pour the spinach and tomato mixture into the baking dish, spreading it evenly.
Make four small wells in the mixture and crack an egg into each well.
Season the eggs with a sprinkle of salt and black pepper.
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.
Remove the dish from the oven and let it cool for a couple of minutes before serving.
Serve immediately for a warm and nutritious breakfast or brunch.
Nutrition Facts
Calories |
392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 1568 mg | 68% | |
| Total Carbohydrate | 21.9 g | 8% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 8.3 g | ||
| Protein | 30.9 g | 62% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 276 mg | 21% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 804 mg | 17% | |
*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.
