Baked eggs


Prep time45 minutes
Meal categoryBreakfast
Recipe sourceHealthy Food Guide


Add spice and colour to the family breakfast with this delicious combination.


1Teaspoon (Metric)olive oil
1 brown onion (finely diced)
4CloveGarlic (sliced)
2 medium red capsicums (diced)
1 long red chilli, finely sliced (optional)
1Tablespoon (Metric)ground cumin
1Tablespoon (Metric)ground coriander
2Teaspoon (Metric)Paprika
800Gramcan no-added-salt diced tomatoes
400Gramcan no-added-salt kidney beans (rinsed, drained)
1⁄2Cupgrated reduced-fat tasty cheese
  chopped coriander or flat-leaf parsley (to serve)
8Slicesourdough (to serve)


  1. Make tomato, capsicum and kidney braise: Heat oil in a large heavy-based frying pan over medium heat. Add onion and cook, stirring, for 3-5 minutes or until browned. Add garlic, capsicum, chilli (if using) and spices and cook, stirring, for 2 minutes. Add tomato and cook for 15 minutes. Add kidney beans, stir to combine and remove from heat.
  2. Preheat oven to 200ºC. Divide 1 1/3 cups of tomato, capsicum and kidney bean braise between 4 ramekins. Use a spoon to create a well in the centre of each ramekin. Crack an egg into each well. Sprinkle with a little cheese and season with freshly ground black pepper.
  3. Cook in oven for 10 minutes or until eggs are just set.
  4. Meanwhile, toast bread and divide between serving plates. Remove ramekins from oven. Sprinkle coriander or parsley over each and serve with toast


Nutrition Information
  • Energy: 1380kJ
  • Calories: 330cal
  • Protein: 20.5g
  • Fat: 10.8g
  • Saturated: 3.6g
  • Carbohydrates: 34.9g
    • sugars: 4.2g
  • Dietary Fibre: 5.4g
  • Sodium: 537mg
  • Calcium: 201mg
  • Iron: 2.4mg

Kindly reproduced from Healthy Food Guide. For further recipes visit and to sign up to the e-newsletter. Or become a Nutrition Australia member to get 23% off a 12-month subscription. 


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