About the Recipe
This Mediterranean-inspired eggs bring together bright, briny flavors and fresh aromatics for a meal that is both light and incredibly satisfying.
Ingredients
The Base:
1 tbsp extra virgin olive oil
1 medium onion (diced)
1 red bell pepper (seeded and diced)
2 cloves of garlic (minced).
The Sauce:
1 can (400g) whole peeled or crushed tomatoes
1 tbsp tomato paste.
Spices:
1 tsp cumin
1 tsp paprika (smoked or sweet)
½ tsp chili flakes (optional for heat)
salt, and black pepper.
Eggs: 4–6 large eggs.
Garnish:
A handful of fresh parsley or cilantro and ½ cup crumbled feta cheese.
Preparation
Sauté the Aromatics: In a large skillet or cast-iron pan, heat the olive oil over medium heat. Add the onion and bell pepper. Sauté for about 5–7 minutes until the vegetables are soft and the onions are translucent.
Spice it Up: Add the garlic, tomato paste, cumin, paprika, and chili flakes. Stir for 1–2 minutes until the spices are fragrant.
Simmer the Sauce: Pour in the tomatoes. Use your spoon to break up whole tomatoes if needed. Reduce heat to low and let the sauce simmer for 10–15 minutes until it thickens slightly. Taste and adjust salt and pepper.
Poach the Eggs: Use a large spoon to make small "wells" in the sauce. Gently crack an egg into each well.
Cover & Cook: Cover the skillet with a lid. Cook for 5–8 minutes, or until the egg whites are set but the yolks are still runny.
Finish: Remove from heat. Sprinkle with crumbled feta and fresh herbs. Serve immediately right from the pan.
Variations
Tips For Success
Serving Suggestion
While traditionally served with crusty bread to soak up the sauce, you can keep it even lower in carbohydrates by serving it alongside a fresh green salad or some sliced avocado.
Carb Cycling Diet Approach
Why It’s a Nutritional Powerhouse
Lycopene Rich: Cooking tomatoes increases the bioavailability of lycopene, a powerful antioxidant that supports heart health.
Low Glycemic Load: This dish is naturally Low GI. When served on its own or with a small piece of sourdough, it provides a very stable blood sugar response.
High Protein & Fiber: The combination of eggs and peppers makes this a satiating meal that works for breakfast, lunch, or dinner.