Baked Eggs in Tomatoes: A Healthy Brunch Staple

Here’s the egg dish everyone’s posting on Instagram.

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Within the past few years, America’s discovered the secret already known in many parts of the world: Eggs baked in tomato sauce are seriously good. This dish has many variations, like shakshouka from the Middle East, pisto manchego from Spain, and “Eggs in Purgatory” from Italy.

In this episode of Clean Eating, Arielle Haspel shows how to make baked eggs in a veggie-packed tomato sauce. This rustic brunch option is centered around the eggs and tomatoes, but a little bit of kale, mushrooms, zucchini, and sliced onion adds tons of flavor, texture, and nutrients. (Here’s how to slice an onion without crying.)

Although other versions of baked eggs, like shakshouka, are made on the stove with a poached egg, this version is even easier: Arielle prepares all of it in a single cast iron pan and bakes it in the oven. Some people may find baking the eggs much easier than poaching them, and you’ll get the same results. If you’re still intimidated by trying to get a runny yolk, this might be your solution!

You can use a jarred tomato sauce to simplify these baked eggs even more, or you can make your own healthy tomato sauce recipe (try this one!). Homemade tomato sauce is a pretty simple task and is a great way to control the ingredients, like salt, sugar, and oil. Store-bought tomato sauce tends to have a high sodium content, which is not great for your blood pressure.

Baked eggs are traditionally served straight from the cast iron skillet. To take a cue from the Middle East and their shakshouka, you could serve this with whole wheat pita bread to help soak up that runny yolk and luxurious tomato sauce.

  • 2 teaspoons olive oil
  • 1 dash sea salt
  • 1/2 cup canned low-sodium tomato sauce
  • 1 kale leaf, roughly chopped (1 cup)
  • 1/4 cup assorted vegetables (such as zucchini)
  • 2 eggs
  • 1 dash black pepper
1. Preheat oven to 400 degrees F. 2. Spread tomato sauce in a cast iron pan. 3. Add veggies on top. 4. Make a little space in the pan for eggs and crack onto tomato sauce. 5. Add a little oil on top. 6. Bake until egg has reached desired texture

Nutrition Information

Recipe Serves: 1
Nutrition Information Based on a Single Serving
Calories 30615%
Fat 4gr6%
Cholesterol 330mg110%
Sodium 345mg15%
Carbohydrates 17gr13%
Fiber 4gr16%
Sugar 8gr16%
Protein 16gr31%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Diabetes Diet
Diabetes Diet
Dairy Free
Dairy Free
Gluten Free
Gluten Free
Lower Carbohydrate
Lower
Carbohydrate
Lower Sodium
Lower Sodium
Lower Sugar
Lower Sugar
Vegetarian
Vegetarian