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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! Gluten Free + Low Carb + Low Calorie
One of the ladies in Master Your Cravings 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
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 fat loss hormones balanced 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!
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.
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
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
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
- If you love this recipe, check out my cookbook for more delicious, low calorie recipes!
Nutrition
What I Used For The Recipe
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.
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.