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Mediterranean Baked Feta Eggs

Mediterranean Baked Feta Eggs: The Best Low-Carb Delight

Mediterranean Baked Feta Eggs are a low-carb delight perfect for a nutritious breakfast that combines creamy feta, fresh vegetables, and eggs.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Whimsical Brunch Creations
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 cups Cherry or Grape Tomatoes Feel free to substitute with other fresh tomatoes if needed.
  • 1 medium Red Bell Pepper Can be switched to yellow or orange bell peppers for variety.
  • 1 medium Red Onion Can be swapped with shallots or scallions.
  • 2 cloves Garlic Pre-minced garlic can be used as an alternative.
  • 2 cups Chopped Baby Spinach Can be substituted with kale or Swiss chard.
For the Cheese
  • 8 ounces Feta Cheese Goat cheese makes a delightful alternative.
For the Seasoning
  • 2 tablespoons Olive Oil Opt for extra virgin for a superior flavor boost.
  • 1 teaspoon Dried Oregano Fresh oregano works well for a fresher taste.
  • 1 teaspoon Sea Salt Adjust based on dietary needs.
  • 1 teaspoon Dried Thyme Fresh thyme can replace dried if preferred.
  • 1 teaspoon Ground Black Pepper White pepper offers a different flavor profile.
  • 1 teaspoon Red Pepper Flakes Optional for heat.
For the Eggs
  • 4 large Large Eggs Egg substitutes are a vegan option.
Optional Toppings
  • 1/4 cup Chopped Fresh Basil or Chives Perfect for garnishing.

Equipment

  • oven-safe ramekins
  • Baking dish
  • mixing bowl
  • Spoon

Method
 

Preparation
  1. Preheat the oven to 400°F (200°C).
  2. Prepare the ramekins: Divide the tomatoes, bell pepper, onion, garlic, and feta cheese into 4 oven-safe ramekins, drizzling each with olive oil. If using a large baking dish, combine all the veggies and place the feta in the center.
  3. Mix seasonings in a small bowl and sprinkle evenly over the veggies and feta.
  4. Bake for 25 minutes until the veggies are soft and starting to caramelize.
  5. Stir in spinach, let it cook for a couple of minutes until wilted.
  6. Create wells in the mixture for the eggs and crack one into each well.
  7. Finish baking for an additional 10 minutes, until egg whites are set but yolks remain runny.
  8. Garnish and serve warm, optionally with fresh herbs.

Nutrition

Serving: 1servingCalories: 220kcalCarbohydrates: 8gProtein: 12gFat: 18gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 186mgSodium: 500mgPotassium: 450mgFiber: 3gSugar: 3gVitamin A: 2500IUVitamin C: 30mgCalcium: 200mgIron: 2mg

Notes

For extra flavor, drizzle with additional olive oil or balsamic glaze.

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