Prep Time
10 mins
Servings
4 Servings
Cook Time
18 mins
Difficulty
Easy
A quick, protein-packed one-pan breakfast bake combining crumbled feta, wilted spinach and sweet cherry tomatoes. Ready in under 30 minutes, it is fuss-free and naturally low-carb.
Ingredients
1 tbsp olive oil
2 cloves garlic, finely sliced
200 g cherry tomatoes, halved
200 g baby spinach, washed
150 g feta cheese, crumbled
8 large eggs, room temperature (2 per serving)
15 g fresh parsley, roughly chopped
1/4 tsp chilli flakes
1/2 tsp salt
1/4 tsp black pepper
Method
Step 1
Preheat the oven to 180ºC (fan 160ºC). Place an ovenproof frying pan (20–25 cm) on medium heat.
Step 2
Add the olive oil to the pan. When hot, add the sliced garlic and halved cherry tomatoes and cook for 2–3 minutes until the tomatoes begin to soften.
Step 3
Add the spinach in batches, stirring until it wilts down. This should take about 2–3 minutes. Season with half the salt and a pinch of black pepper.
Step 4
Scatter the crumbled feta over the spinach and tomatoes, then use a spoon to make eight shallow wells in the mixture.
Step 5
Crack two eggs into a small bowl and gently slide them into two of the wells. Repeat with the remaining eggs so each well contains one egg. Sprinkle with the remaining salt, pepper and chilli flakes if using.
Step 6
Transfer the pan to the preheated oven and bake for 12–15 minutes, or until the egg whites are set and the yolks are cooked to your liking.
Step 7
Remove from the oven and leave to rest for 1–2 minutes. Scatter over the chopped parsley and serve straight from the pan.
Nutritional Information
Per serving:
Energy - 296kcal
Protein - 20g
Carbohydrates - 6.7g
Fat - 21.3g
Fibre - 2g
This nutritional information is provided as a helpful estimate. Values may vary depending on the ingredients and portion sizes you use.
Recipe Notes
Use an ovenproof non-stick or well-seasoned pan for easy serving. For a lower-salt option, reduce the feta to 100 g and add a squeeze of lemon to brighten.
