Baked Egg and Tomato Cups
ContinentalWeight ManagementDesi eggsEasy
Eggs baked in tomato cups with herbs — a light, portion-controlled dish with juicy tomato and protein, made with almost no oil.
Prep time10 min
Cook time18 min
Total time28 min
Servings2
Ingredients
- 2 eggs
- 2 large tomatoes, tops cut off and hollowed
- 1/2 tsp salt
- A pinch of black pepper
- 1 tbsp fresh basil or coriander, chopped
- 1 tsp oil for greasing
Method
- Heat the oven to 180°C and lightly grease a small baking dish.
- Scoop out the tomato flesh with a spoon, leaving a sturdy shell.
- Place the tomato cups in the dish and crack an egg into each.
- Season with salt and pepper.
- Bake for 15–18 minutes until the whites are set. Garnish with herbs and serve warm.
Nutrition — estimated per serving
Calories (estimate)190 kcal
Protein (estimate)12 g
Fat (estimate)10 g
Carbs (estimate)6 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Choose firm, large tomatoes so the cups hold their shape in the oven. Food safety: bake until the egg whites are fully set. Allergens: contains egg. Substitute: use capsicum cups instead of tomato, or add a spoon of dahi on the side. This is a light, balanced meal — it is not a weight-loss treatment. Nutrition values are estimates based on standard per-egg values.