Baked Breakfast Eggs

I always feel better when I have protein in my breakfast.  I’m less hungry throughout the morning and my blood sugar level is steady.  I do have a container of the commonly seen protein shake mix in the cupboard, but it’s pretty far from food in its natural state, which is what I try to stick close to.   The benefit, however, of something like a shake mix, is speed and convenience.   These baked eggs can be both fast and convenient protein in the morning, with a little forward thinking, preparation and the help of a freezer.

It’s a two stage recipe, firstly to prepare the tomato mixture that the egg sits on.  This can be put into ramekins and frozen, in order to be taken out before you you go to bed, then upon waking, you can crack an egg on top, and pop it in the oven while you get ready.

Baked breakfast eggs

Ingredients – makes 4 servings

400g tinned chopped tomatoes

1 medium onion, finely chopped

Garlic Infused Olive Oil, tablespoon

Pinch of oregano

Pinch of black pepper and salt

4 eggs

Grated parmesan cheese, 4 table spoons, optional


If you are cooking these straight away, preheat your oven to 200 degrees C.

In a pan, heat the oil over a medium heat and add the onions.  Cook these for 15 minutes, stirring every now and then to ensure they don’t brown to heavily, until they are soft and translucent.

Add the tomatoes, oregano and black pepper and salt give it a good stir, then turn the heat down to low.  Let this simmer for a further 15-20 minutes, again stirring every couple of minutes to make sure it doesn’t catch.

When the sauce has reduced a little and is slightly thicker, divide it between 4 ramekins or teacups.  If you are freezing these portions for later use, let them cool completely, cover with cling film and pop them in the freezer.  Simply remove from the freezer the night before you would like to have these for breakfast, and allow to defrost fully before proceeding as below.

For the final step, in each dish/teacup, crack an egg on top and sprinkle with a tablespoon of grated parmesan.

Pop the dish into the oven for 15-18 minutes, or until the white has solidified and the yolk is cooked but runny.

Feel virtuous all day.

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Categories: Fit Fork

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