Spice It Up Baked Eggs and Vegetables

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Spice It Up Baked Eggs and Vegetables

These baked eggs and vegetables are a nourishing and balanced breakfast, providing healthy fats, protein, complex carbohydrates and fibre. Perfect to make for a brunch or prep ahead for 2 days of delicious and healthy breakfasts.

Prep Time20

Cook Time25

Total Time45

Course: Breakfast

Cuisine: Australian, Middle Eastern

Diet: Diabetic, Gluten Free

Keyword: baked eggs, garlic, healthy breakfast recipe, tahini yoghurt

Servings:

Calories: 392kcal

Author: Sarah Bell

Equipment

Sharp knife
Chopping Board
Large Baking Dish
Medium bowl
Whisk
Measuring Cups and Spoons

Ingredients

400 grams grape tomatoes half sliced in half
200 grams button mushrooms thinly sliced
1 large red capsicum core and seeds removed, diced
1 large red onion peeled and diced
2 teaspoons minced garlic
1 teaspoon sea salt flakes
cracked black pepper to taste
2 tablespoons extra virgin olive oil
1 teaspoon cumin seeds
1 teaspoon sweet paprika
60 grams baby spinach
8 large eggs

Tahini yoghurt

¼ cup hulled tahini
1 cup natural yoghurt
1 clove garlic minced
½ teaspoon sea salt flakes
20 mL lemon juice (approximately half of a lemon)

To serve

small bunch chives finely chopped
chilli flakes optional

Metric - US Customary

Instructions

Preheat the oven to 180°C (fan forced).
To a large baking dish add the whole grape tomatoes, halved grape tomatoes, diced capsicum, red onion wedges, minced garlic, salt, pepper, olive oil, cumin seeds and sweet paprika. Toss everything together to combine and then spread out into an even layer. Place into the oven to bake for 15 minutes.
After 15 minutes, remove from the oven and add the baby spinach, stirring the spinach through the vegetables to wilt. Next, create eight indents in the vegetables with the back of a spoon. Crack an egg into each indent and then place back into the oven to bake for 8 minutes for runny eggs or 9 minutes for a slightly firmer, buttery yolk, or until the eggs are baked to your liking. Once baked, remove from the oven.
Meanwhile, make the tahini yoghurt. Add the tahini, yoghurt, salt, lemon juice and minced garlic to a bowl and whisk until smooth and creamy.
To serve, divide the tahini yoghurt between four plates. Spoon the vegetables and two eggs per plate over the top of the tahini yoghurt. Top with finely chopped chives and some chilli flakes (if using) and serve warm.

Notes

Prep ahead tips

There are a few ways that you can prep this dish ahead of time.

Cook everything as per the instructions and divide between glass airtight containers. Refrigerate for up to 2 days. Reheat the desired amount of serves in the microwave for 1-2 minutes and serve over the tahini yoghurt.
Cook just the vegetables and divide between 4 x 2 cup capacity ramekins. Refrigerate, covered, for up to 4 days. On the day of eating, add two cracked eggs to the ramekin of vegetables and bake in a preheated oven for 7-9 minutes, or until the eggs are cooked to your liking. To cook in the microwave, pierce each egg several times (both the yolk and white), then place in the microwave instead of the oven and cook on high for 30 seconds.
Cook the eggs and vegetables as per the recipe. Slice a hot dog bun or small baguette crossways. Spread the base with tahini yoghurt. Use a stainless steel turner to pick up two eggs and vegetables and transfer onto the baguette or bun. Place the lid onto the bun, wrap up in paper lunch wrap and then foil. Refrigerate for up to two days. Before eating, remove the foil and place into the microwave for around 1 minute or heat up on a sandwich press.

Nutrition