Baked Eggs in Tomato Sauce with Whole-Grain Toast
A cozy one-pan breakfast of eggs gently poached in a garlicky tomato sauce, served with toasted gluten-free whole-grain bread for dipping. The three eggs make it naturally rich in selenium, a mineral that supports everyday thyroid nutrition.
- Prep
- 5 min
- Cook
- 20 min
- Total
- 25 min
- Servings
- 1
Ingredients
- 3largeeggs
- 300gcrushed tomatoes (about 1 cup, canned)
- 60gonion (about 1/2 small), finely chopped
- 1tbspolive oil
- 1clovegarlic, minced
- 1tspsmoked paprika
- 1pinchred pepper flakes (optional)
- 2slicesgluten-free whole-grain bread
- 1tbspfresh parsley, chopped
- 1pinchsalt and black pepper, to taste
Instructions
- 01
Heat the olive oil in a small skillet over medium heat. Add the chopped onion and cook for 4-5 minutes until soft and translucent.
- 02
Stir in the minced garlic, smoked paprika, and red pepper flakes (if using). Cook for 30 seconds until fragrant.
- 03
Pour in the crushed tomatoes, season with a pinch of salt and pepper, and simmer for 5-6 minutes until slightly thickened.
- 04
Make three small wells in the sauce with a spoon and crack one egg into each. Cover the skillet and cook for 5-7 minutes, until the whites are set but the yolks are still soft (cook a little longer if you prefer firm yolks).
- 05
While the eggs cook, toast the gluten-free whole-grain bread.
- 06
Scatter the parsley over the top and serve straight from the pan with the toast on the side for dipping.
Nutrition (per serving)
- Calories
- 545kcal
- Protein
- 24g
- Carbs
- 38g
- Fat
- 25g
- Fiber
- 7g
- Selenium
- 50mcg
- Zinc
- 2.6mg
- Iron
- 5mg
- B12
- 1.8mcg
- Iodine
- 72mcg
- Sodium
- 620mg
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