Turkey & Tomato Baked Eggs

Serves: 1 Prep Time: 5 minutes Cook Time: 15 minutes

Ingredients

For the Turkey & Tomato Base

• 75g lean turkey mince (or finely chopped cooked turkey breast)

• ¼ cup chopped tomatoes

• ¼ cup diced red pepper

• 1 garlic clove, minced

• ¼ tsp smoked paprika

• ¼ tsp ground cumin

• Salt and black pepper, to taste

• Extra virgin olive oil spray

For the Eggs

• 2 whole eggs

• 50g liquid egg whites (approximately 2 egg whites)

To Serve (Optional)

• Fresh parsley, chopped

• Pinch of chilli flakes

• 1 tbsp Greek yoghurt

Method

Step 1

Preheat the oven to 190°C (170°C fan).

Step 2

Lightly spray a small ovenproof frying pan or baking dish with olive oil. Add the garlic and red pepper and cook for 2–3 minutes until softened.

Step 3

Add the turkey mince and cook until browned, breaking it up with a spoon as it cooks.

Step 4

Stir in the chopped tomatoes, smoked paprika, cumin, salt and pepper. Simmer gently for 4–5 minutes until the sauce thickens slightly.

Step 5

Pour in the egg whites and gently stir through the turkey mixture. Create two small wells in the sauce and crack the whole eggs into them.

Step 6

Transfer to the oven and bake for 8–10 minutes, or until the egg whites are set and the yolks are cooked to your preferred consistency.

Step 7

Remove from the oven and finish with fresh parsley, chilli flakes and a spoonful of Greek yoghurt if desired.

Nutritionist’s Notes

This is a high-protein breakfast, lunch or light evening meal that combines quality protein with vegetables and herbs in a simple one-pan dish.

The combination of whole eggs and additional egg whites increases protein content while keeping the dish light. Turkey provides a rich source of protein, B vitamins and selenium, while tomatoes, peppers and garlic contribute flavour and phytonutrients.

The smoked paprika and cumin create a warming Mediterranean-style flavour profile without relying on heavy sauces or excess calories.

Variations

• Add spinach or kale during cooking for extra greens.

• Replace turkey with lean chicken mince.

• Crumble feta over the top before baking.

• Add sliced olives for a Mediterranean twist.

• Use chilli flakes or fresh chilli for extra heat.

Approximate Nutrition Per Serving

• Calories: 320–380 kcal

• Protein: 38–45g

• Fat: 12–16g

• Carbohydrates: 8–12g

• Fibre: 2–4g

A simple, protein-rich baked egg dish combining lean turkey, smoky tomato sauce and perfectly cooked eggs for a satisfying meal at any time of day.