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Home » Recipes » Breakfast

Cheesy Roasted Tomato Egg Bake

Published: Feb 1, 2020 · Modified: Jul 25, 2020 by Megan

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Cheesy Roasted Tomato Egg Bake is a high protein, low carb breakfast filled with roasted tomatoes, garlic, spices and creamy feta. An easy, low calorie egg bake for meal prep!

Cheesy Roasted Tomato Egg Bake is a high protein, low carb breakfast filled with roasted tomatoes, garlic, spices and creamy feta. An easy, low calorie egg bake for meal prep! Gluten Free + Low Carb + Low Calorie

One of the ladies in my weight loss coaching shared a roasted tomato egg bake with me awhile back and asked  if there was a way to lighten it up. Challenge accepted!

It looked so good but yes, it was made with heavy cream, lots of cream and whole eggs. Needless to say the fat content was crazy high and higher than what I'd call a nutritionally balanced recipe. Much less, a recipe for losing weight.

So here we are...lighter cheesy roasted tomato egg bake coming right up!

Cheesy Roasted Tomato Egg Bake is a high protein, low carb breakfast filled with roasted tomatoes, garlic, spices and creamy feta. An easy, low calorie egg bake for meal prep! Gluten Free + Low Carb + Low Calorie

Cheesy Roasted Tomato Egg Bake

What makes this egg white bake so delicious is the roasted tomatoes. They get super soft and caramelized from the roasting which gives them the perfect flavor.

The roasted tomatoes are mixed with garlic, basil, crumbled eggs and milk which are baking together for a breakfast recipe that's anything but a boring egg bake. Delicious flavors, healthy, high protein and a great way to keep your balanced fat loss hormones to start your day.

What You Need

  • Egg Whites
  • Milk
  • Plum Tomatoes
  • Garlic
  • Basil
  • Feta

How to make roasted tomato egg bake

Preheat the oven to 425 F. Wash the tomatoes, dry and slice them in half lengthwise. Place them on a sheet pan and sprinkle with salt and basil. Roast them in the oven 25 minutes until soft and caramelized then remove them and set aside.

In a large mixing, whisk together the eggs, milk, garlic, basil, salt and pepper. Transfer the batter to an oven safe dish. I recommend spraying it with avocado oil spray. Avocado oil is resilient to high temperatures whereas, extra virgin olive oil is not.

Add the roasted tomatoes to the eggs and sprinkle the crumbled feta on top. I added a little extra basil on top, but it's up to you!

Bake the tomato egg bake 35-40 minutes at 400 F or until the center is set. Remove from the oven, cool a few minutes before slicing and enjoying. It makes four VERY large servings!

Cheesy Roasted Tomato Egg Bake is a high protein, low carb breakfast filled with roasted tomatoes, garlic, spices and creamy feta. An easy, low calorie egg bake for meal prep! Gluten Free + Low Carb + Low Calorie

Why are egg whites used for the recipe

I'm always asked why I use egg whites in my recipes. I use egg whites to keep the recipe nutritionally balanced so the fat content isn't too high. When a recipe has other fat sources in it - like this healthy egg bake has feta and milk in it, I will use egg whites only to keep it better balanced.

Cheesy Roasted Tomato Egg Bake is a high protein, low carb breakfast filled with roasted tomatoes, garlic, spices and creamy feta. An easy, low calorie egg bake for meal prep! Gluten Free + Low Carb + Low Calorie

Can you substitute whole eggs for egg whites in an egg bake

You can substitute whole eggs in any recipe that calls for egg whites simply by dividing the number of egg whites in half. It's always a 2:1 ratio egg whites to whole eggs. Remember it will change the nutritional values meaning the fat content will be much higher as well as the calories.

Remember losing weight means eating in a way that promotes fat loss. Fat is an important nutrient that must be consumed, but it is an easy nutrient to over consume and be aware of. Enjoy the recipe!

Cheesy Roasted Tomato Egg Bake is a high protein, low carb breakfast filled with roasted tomatoes, garlic, spices and creamy feta. An easy, low calorie egg bake for meal prep! Gluten Free + Low Carb + Low Calorie

Cheesy Roasted Tomato Egg Bake

Megan Olson
Cheesy Roasted Tomato Egg Bake is a high protein, low carb breakfast filled with roasted tomatoes, garlic, spices and creamy feta. An easy, low calorie egg bake for meal prep!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 20 minutes mins
Cook Time 35 minutes mins
Resting Time 5 minutes mins
Total Time 1 hour hr
Course Breakfast
Cuisine American
Servings 4 servings
Calories 108 kcal

Ingredients
  

  • 5 plum tomatoes sliced in half
  • 16 egg whites
  • 1/2 cup unsweetened almond milk or milk of choices
  • 2 tablespoons feta crumbled
  • 4 cloves garlic minced
  • 1 teaspoon basil divided
  • Salt and pepper to taste

Instructions
 

  • Preheat oven to 450 F. Wash and slice the plum tomatoes in half. Place on a sheet pan flesh side up and sprinkle with salt and half the basil.
  • Cook 25 minutes until shrunken and caramelized. Remove from the oven and set aside. Reduce oven to 400 F.
  • Prepare a french casserole dish with avocado oil spray.
  • Whisk the egg whites, milk, minced garlic, basil, salt and pepper together in a large mixing bowl. Pour the mixture into the prepared casserole dish.
  • Place the roasted tomatoes in the egg mixture and sprinkle crumbled feta over the top.
  • Bake 35-40 minutes or until the center is set. Remove from the oven and cool in the pan 5 minutes before slicing and serving.

Notes

  • If you love this recipe, check out my cookbook for more delicious, low calorie recipes!

Nutrition

Serving: 1servingCalories: 108kcalCarbohydrates: 5gProtein: 15gFat: 3gSaturated Fat: 1gCholesterol: 8mgSodium: 339mgPotassium: 391mgFiber: 1gSugar: 3gVitamin A: 681IUVitamin C: 12mgCalcium: 101mgIron: 1mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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  1. Kris says

    November 26, 2023 at 6:03 pm

    Hi Megan,
    I would rather use 8 eggs instead of just egg whites. How do I calculate the nutrition change? Thank you for your help.

    Reply
    • Megan says

      November 27, 2023 at 10:49 am

      You will have to build a recipe in LoseIT app or My Fitness Pal with each ingredient and each one's measurements with the recipe serving size to calculate the nutrition change. Using whole eggs will certainly decrease the protein and increase the calories.

      Reply

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Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

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