Savoury Baked Eggs
Looking for the perfect recipe to warm up your Winter weekends, then why not try my deliciously easy Savoury Baked Eggs. Weather you are looking for a nutritious family meal or a mid week meal prep idea that you can cook once and eat 2-3 times you can’t go past this world wide favourite simple, versatile and flavour packed, Savoury Baked Eggs make an excellent choice for breakfast, brunch, lunch or dinner.
Today we are going to delve into why baked eggs have made a come back in recent months, their health benefits, and how you can incorporate them into your diet. I’ll also share with you my deliciously simple Savoury Baked Eggs receipe that you can enjoy with your loved ones.
The Baked Eggs Trend: A Perfect Blend of Taste and Health
Traditionally loevd in many cultures, baked eggs have seen a recent revival. Their appeal lies in the combination of simplicity, versatility, and the health benefits they offer. In a world increasingly aware of dietary needs, baked eggs serve as an easily adaptable, protein-packed option that fits into various diet plans, from ketogenic to gluten-free and vegetarian. Moreover, they can be dressed up or down to create a comforting breakfast, a light lunch, or a hearty dinner, aligning wiht the “food flexability” trend that’s gaining momentum.
The Health Powerhouse: Nutritional Insights of Baked Eggs
Eggs are often dubbed the ‘complete protein’ because they contain all nine essentail amino acids. A baked egg dish provideds a hefty dose of this high-quality protein, helping build muscle mass, support neurological function, and balance hormones.
Eggs are also a great source of B vitamins, particulary B2 (riboflavin) and B12, essential for maintaining energy levels, boosting the immune system, and supporting brain health. The yolk is rich in vitamins A, D, E, and K and provides a natural source of heart-healthy omega-3 fatty acids.
Furthermore, eggs contain the antioxidants lutein and zeaxanthin, which plays a crucial role in maintaing eye health, and choline, a nutrient vital for liver function, brain development, muscle movement, and supporting a healthy metabolism.
Catering to Personal Preferences: The Versatility of Baked Eggs
The rise of baked eggs can be partially attributedto their adaptability. From traditional ‘shakshuka’ and ‘hjuevos rancheros’ to modern adapations like baked eggs with leafy greens and avocado, there’s a version to suit everyone’s taste.
My Savoury Baked Eggs recipe demonstates this flexability beautifully. It’s a flavorful dish of eggs baked in tomato and cannellini beans, brought to life with Herbs de Provence and a touch of chilli flakes, finished with a drizzle of Gremolata sauce.
Savory Baked Eggs with Tomato and Cannellini Beans
Serves 4
Prep time: 10 mins
Cook Time: 20 mins
Ingredients:
- 1 tbsp. olive oil
- 1 small onion, diced
- 2 garlic cloves, chopped
- 1½ tsp. Herbs de Provence
- 1x 400g can diced tomatoes
- 1x 400g can cannellini beans, rinsed & drained
- 250ml chicken broth
- ½ tsp. salt
- ¼ tsp. chilli flakes
- 8 eggs
- 100g spinach
- black pepper
- 4 servings Gremolata Sauce
Instructions:
- In a large skillet, heat the olive oil and sauté the onion for 5 minutes over medium-high heat.
- Lower the heat, add the garlic and sauté for a further minute until fragrant.
- Now add the herbs, diced tomatoes, beans and chicken broth. Season with salt and chilli flakes, bring to a simmer and cook for 5-7 minutes. Stir in the spinach and allow it to wilt.
- Make 8 little wells in the bean mixture and crack the eggs into them. Season each egg with salt and pepper, cover the skillet with a lid and simmer gently until the whites are set but yolks are still soft.
- Drizzle with Gremolata Sauce and serve immediately.
This dish can be served as breakfast, brunch, or dinner, paired with crusty whole grain bread to soak up the flavorful juices.
Conclusion
As the heatlh and wellness industry continues to evolve, baked eggs offer a delightful blend of nutritinal benefits, versatility, and simplicity, making them a mainstay in healthy meal plans. This wholesome trend is much more than a passing fad, it’s a testament to how traditiona foods can be embraced and reimagined to suit modern health-conscious lifestyles’.
Whether you’re a seasoned baked eggs enthuasiast or yet to try your hand at this wonderful dish, there’s always room to uleash your inner Master Chef and create your own version of this delicious dish and my Savoury Baked Eggs with Tomatoes and Cannellini Beans is the perfect receipe.
So happy cooking!
