Italian · Breakfast
Baked Eggs with Tomato and Cheese (High-Protein)
Baked eggs with tomato sauce, cannellini beans, cottage cheese, mozzarella and parmesan. Two whole eggs and two egg whites deliver over 50g of protein, while the beans add fibre and earthiness in the classic Italian shakshuka style.
$4
10 minsPrep
18 minsCook
28 minsTotal
EasyLevel
Nutrition per serving
480Calories
52.5gProtein
20.9gFat
21.8gCarbs
6.6gSugar
6.1gFiber
1039mgSodium
413mgChol
8.9gSat Fat
982mgPotassium
476mgCalcium
4.3mgIron
1.6mcgVitamin B12
11mgVitamin C
vegetarian
gluten-free
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Preheat oven to 400°F (200°C). Mince garlic, chop onion and basil, and crack eggs into separate bowls.
2
Heat the olive oil in an oven-safe skillet over medium heat for 1 minute until shimmering, then sauté garlic and onion for 2–3 minutes until translucent and fragrant.
3
Add canned tomatoes, cannellini beans, salt, pepper and chili flakes; simmer 5 minutes. Fold in cottage cheese, make two wells, crack whole eggs into wells, pour egg whites over top, scatter mozzarella around.
4
Bake
Transfer skillet to 400°F (200°C) for 8–10 minutes until egg whites just set and yolks jiggle slightly when nudged, then plate.
5
Sprinkle parmesan and basil over top and serve straight from the skillet.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 44 large eggs (100g)
- 44 large egg whites (132g)
- 1 cup120g, about a third of a 14.5 oz can canned tomatoes
- 1/2 cup120g cannellini beans
- 1/2 cup120g cottage cheese, full-fat
- 2 oz56g mozzarella cheese
- 2 tbsp14g parmesan cheese
- 4 cloves4 cloves garlic
- 4 tbsp40g onion
- 2 tsp2 tsp olive oil
- a small handful of fresh basil leaves
- salt, to taste
- black pepper, to taste
