Low Sodium Baked Eggs with Spinach and Tomatoes
Delightfully simple yet packed with vibrant flavors, this Low Sodium Baked Eggs with Spinach and Tomatoes recipe is a wholesome, heart-healthy breakfast or brunch option. Featuring nutrient-rich fresh spinach, juicy cherry tomatoes, and protein-packed eggs, this dish is seasoned with aromatic garlic, black pepper, and a burst of freshness from lemon zest. Perfect for those watching their sodium intake, this recipe skips the salt but delivers robust flavor with hints of basil and optional Parmesan cheese. Ready in just 30 minutes, it’s cooked in an oven-safe skillet for easy preparation and cleanup. Whether served with crusty bread or enjoyed as-is, its combination of savory goodness and light, bright accents is sure to satisfy!
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Recipe Information
Ingredients
- 150 grams fresh spinach leaves
- 200 grams ripe cherry tomatoes
- 4 pieces large eggs
- 2 tablespoons olive oil
- 2 cloves garlic
- 0.5 teaspoon black pepper
- 10 leaves fresh basil leaves
- 1 teaspoon lemon zest
- 30 grams grated Parmesan cheese (optional)
Instructions
Preheat your oven to 375°F (190°C).
Wash the spinach leaves thoroughly and pat them dry with a kitchen towel.
Slice the cherry tomatoes in half.
Finely chop the garlic cloves.
In a large oven-safe skillet, heat the olive oil over medium heat.
Add the chopped garlic to the skillet and sauté for about 1 minute, until fragrant, taking care not to burn it.
Add the spinach leaves to the skillet and cook until wilted, about 2-3 minutes.
Toss in the halved cherry tomatoes and sauté for an additional 2 minutes, allowing them to warm but not deflate completely.
Season the mixture with black pepper and stir to combine.
Create four small nests in the spinach and tomato mixture using a spoon and carefully crack an egg into each nest.
Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the egg whites are set but the yolks remain slightly runny.
Remove the skillet from the oven and grate lemon zest over the top for a splash of freshness.
Garnish with fresh basil leaves and, if desired, a sprinkle of grated Parmesan cheese for an added touch of flavor.
Serve immediately, scooping each egg along with spinach and tomatoes onto plates.
Nutrition Facts
Calories |
744 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.4 g | 74% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 768 mg | 256% | |
| Sodium | 868 mg | 38% | |
| Total Carbohydrate | 21.8 g | 8% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 5.8 g | ||
| Protein | 42.4 g | 85% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 641 mg | 49% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1680 mg | 36% | |
*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.
