Baked Eggs & Cherry Tomato
This Baked Eggs & Cherry Tomato recipe is a diabetes-friendly dish packed with protein and heart-healthy fats, making it ideal for maintaining stable blood sugar levels. With roasted cherry tomatoes, olive oil, and perfectly baked eggs, this quick and flavourful meal is perfect for breakfast or brunch.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- Ketogenic
- Low-Carb
Why Diabetes Friendly?
- Low in Carbohydrates: With minimal carbs from tomatoes and no starchy ingredients, this meal helps maintain stable blood sugar levels.
- Rich in Protein: Eggs provide high-quality protein that helps to keep you full and manage blood sugar effectively.
- Healthy Fats: Olive oil and the optional Parmesan offer heart-healthy fats, further aiding in blood sugar management.
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Equipment
- Baking dish
Ingredients
- cherry tomato (halved) 2 cup
- olive oil 2 tsp
- garlic (minced) 1 tsp
- basil (dried ) ¼ tsp
- salt ¼ tsp
- pepper ⅛ tsp
- egg 4
- Parmesan cheese (grated (optional)) 1 tbsp
- basil (or parsley (optional, for garnish)) 1 pinch
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Cooking Tips
- To add more flavour, sprinkle some crushed red pepper flakes or smoked paprika before roasting the tomatoes.
- For runnier yolks, monitor the eggs closely and take them out earlier. For firmer yolks, keep them in the oven for a few extra minutes.
- You can prepare this dish in individual ramekins for easy serving.
- Serve alongside a simple green salad or roasted vegetables for a well-rounded meal.
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Instructions
- Set the oven to 400°F (200°C).
- In an oven-safe skillet or baking dish, toss the halved cherry tomatoes with olive oil, garlic, dried basil, salt, and pepper. Spread them evenly in the pan.2 cup cherry tomato, 2 tsp olive oil, 1 tsp garlic, ¼ tsp basil, ¼ tsp salt, ⅛ tsp pepper
- Place the pan in the oven and roast the tomatoes for about 10-12 minutes, until they start to soften and release their juices.
- Remove the pan from the oven. Make two small wells in the roasted tomatoes and carefully crack one egg into each well. Top with parmesan cheese, if using.4 egg, 1 tbsp Parmesan cheese
- Return the pan to the oven and bake for another 7-10 minutes, or until the eggs are set to your liking. If you prefer runny yolks, aim for the lower end of the time range.
- Once done, remove the pan from the oven and sprinkle the dish with fresh basil or parsley and Parmesan (if using). Serve directly from the pan.1 pinch basil
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FAQ
Can I make this with different vegetables?
Yes, spinach, bell peppers, or mushrooms can be added along with the tomatoes for extra variety.Can I use whole tomatoes instead of cherry tomatoes?
Whole tomatoes can be used, but they should be diced to a similar size to ensure even cooking.What if I don’t have an oven-safe skillet?
You can use a baking dish or any oven-safe pan, as long as it’s suitable for high heat.How can I tell if the eggs are done?
Check the whites to make sure they are fully set, while the yolks can be cooked to your desired doneness by adjusting baking time.
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Nutrition
Per serving
Calories: 200.5kcal
Carbohydrates: 7.3g
Fiber: 1.1g
Sugar: 4.1g
Fat: 13.2g
Saturated Fat: 3.7g
Trans Fat: 0.04g
Protein: 13.5g
Nutrition Facts
Baked Eggs & Cherry Tomato
Amount per Serving
Calories
200.5
% Daily Value*
Fat
13.2
g
20
%
Saturated Fat
3.7
g
23
%
Trans Fat
0.04
g
Cholesterol
329.1
mg
110
%
Sodium
472.5
mg
21
%
Potassium
457.8
mg
13
%
Carbohydrates
7.3
g
2
%
Fiber
1.1
g
5
%
Sugar
4.1
g
5
%
Protein
13.5
g
27
%
Vitamin C
34.5
mg
42
%
Vitamin D
1.8
µg
12
%
Calcium
99.7
mg
10
%
Iron
2.6
mg
14
%
Magnesium
26
mg
7
%
Zinc
1.4
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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