Mediterranean Baked Feta Eggs: Tasty Protein-Packed Breakfast
Looking for a healthy breakfast that combines the rich flavors of Mediterranean cuisine with the simplicity of a one-pan meal? These Mediterranean baked feta eggs are your answer.
This protein-rich breakfast brings together creamy feta cheese, fresh herbs, and perfectly cooked eggs in a dish that’s both nutritious and incredibly satisfying.
Why Mediterranean Baked Feta Eggs Are Perfect for Busy Mornings
This easy breakfast recipe has become a favorite among home cooks for good reason. The combination of Greek feta cheese, fresh herbs, and baked eggs creates a meal that’s both filling and flavorful. Plus, it’s ready in just 20 minutes, making it perfect for weekday breakfasts or weekend brunch.
The Mediterranean diet emphasizes fresh vegetables, healthy fats, and lean proteins. This recipe checks all those boxes while delivering maximum flavor with minimal effort. Whether you’re following a low-carb diet or simply want a nutritious breakfast, these baked eggs fit perfectly into your meal plan.
Health Benefits of This Mediterranean Egg Dish
High-Quality Protein Source
Eggs are a complete protein, containing all nine essential amino acids your body needs. Combined with feta cheese, this dish provides approximately 18-20 grams of protein per serving, helping you feel full and energized throughout the morning.
Rich in Healthy Fats
The olive oil and feta cheese provide monounsaturated fats and omega-3 fatty acids, which support heart health and brain function. These healthy fats also help your body absorb fat-soluble vitamins like A, D, E, and K.
Loaded with Antioxidants
Fresh herbs like oregano, basil, and parsley are packed with antioxidants that help fight inflammation and support overall health. Cherry tomatoes add lycopene, a powerful antioxidant that’s beneficial for heart health.
Ingredients You’ll Need
For the Base:
- 4 large fresh eggs
- 4 oz Greek feta cheese, crumbled
- 2 tablespoons extra virgin olive oil
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
For the Herb Mixture:
- 2 tablespoons fresh oregano (or 1 tablespoon dried)
- 2 tablespoons fresh basil, chopped
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon dried thyme
For Seasoning:
- Sea salt and black pepper to taste
- 1/2 teaspoon red pepper flakes (optional)
- 1/4 teaspoon smoked paprika
Step-by-Step Cooking Instructions
Step 1: Prepare Your Baking Dish
Preheat your oven to 375°F (190°C). Choose a cast iron skillet or ceramic baking dish that can go from stovetop to oven. This will give you the best results for this skillet breakfast.
Step 2: Sauté the Vegetables
Heat the olive oil in your chosen pan over medium heat. Add the sliced red onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant. The key is to not let the garlic burn, as it will become bitter.
Step 3: Add Tomatoes and Seasonings
Add the halved cherry tomatoes to the pan along with the oregano, thyme, salt, pepper, and red pepper flakes. Cook for 2-3 minutes until the tomatoes start to soften and release their juices. This creates a flavorful base for your baked egg dish.
Step 4: Add the Feta Cheese
Scatter the crumbled feta cheese evenly over the tomato mixture. The cheese will create pockets of creamy, tangy flavor throughout the dish. Don’t worry if some pieces are larger than others – this adds texture to the final dish.
Step 5: Create Wells for the Eggs
Using the back of a spoon, create four small wells in the mixture. These will hold your eggs and prevent them from spreading too much during baking. Make sure the wells are deep enough to cradle the eggs.
Step 6: Crack the Eggs
Carefully crack each egg into a small bowl first, then gently pour it into one of the wells. This prevents any broken yolks and ensures even cooking. The eggs should sit nicely in their wells without spreading too much.
Step 7: Bake to Perfection
Transfer the pan to the preheated oven and bake for 12-15 minutes. The exact time depends on how you like your eggs – 12 minutes for runny yolks, 15 minutes for set yolks. The egg whites should be completely set, and the feta should be slightly golden.
Step 8: Add Fresh Herbs
Remove from the oven and immediately sprinkle with fresh basil and parsley. The residual heat will slightly wilt the herbs, releasing their aromatic oils and adding a fresh finish to the dish.
Serving Suggestions and Variations
Traditional Mediterranean Serving
Serve your baked feta eggs with warm pita bread or crusty sourdough for dipping. The bread helps soak up the delicious mixture of egg yolk, melted feta, and herb-infused oil.
Low-Carb Options
For a keto-friendly breakfast, serve with avocado slices or a simple green salad dressed with olive oil and lemon juice. You can also add some olives for extra Mediterranean flavor.
Protein Boost Variations
Add crumbled bacon, chorizo, or Italian sausage to the tomato mixture before adding the feta. This creates a heartier meal that’s perfect for weekend brunch or when you need extra protein.
Vegetable Additions
Try adding spinach, zucchini, bell peppers, or artichoke hearts to increase the vegetable content. These additions complement the Mediterranean flavors while adding extra nutrients and fiber.
Tips for Perfect Baked Feta Eggs Every Time
Choose the right pan: A 10-inch cast iron skillet or ceramic baking dish works best. These materials distribute heat evenly and can go from stovetop to oven.
Don’t overcook: Keep a close eye on the eggs during the last few minutes of baking. Overcooked eggs become rubbery and lose their creamy texture.
Use quality ingredients: Since this recipe has few ingredients, each one should be high quality. Use extra virgin olive oil, authentic Greek feta, and fresh herbs when possible.
Room temperature eggs: Take your eggs out of the refrigerator 15-20 minutes before cooking. Room temperature eggs cook more evenly than cold ones.
Storage and Meal Prep Ideas
While this dish is best enjoyed fresh, you can prepare components ahead of time. The tomato and feta mixture can be made the night before and stored in the refrigerator. Simply reheat and add the eggs when ready to bake.
Leftover baked feta eggs keep in the refrigerator for up to 2 days. Reheat gently in a 300°F oven for about 5 minutes, being careful not to overcook the eggs.
FAQs
1. Can I make this recipe dairy-free?
Yes! Substitute the feta cheese with vegan feta or nutritional yeast for a dairy-free version. You can also use cashew cream for added richness.
2. What’s the best type of feta cheese to use?
Greek feta made from sheep’s milk has the most authentic flavor and creamy texture. However, cow’s milk feta works well too and is more widely available.
3. Can I make this recipe ahead of time?
The tomato and feta mixture can be prepared up to 24 hours in advance. Add the eggs just before baking for best results. The dish doesn’t reheat well once the eggs are cooked.
4. How do I know when the eggs are done?
The egg whites should be completely set and no longer jiggly. The yolks can be runny or set depending on your preference. Start checking at 12 minutes and continue baking if needed.
Mediterranean Baked Feta Eggs
A simple, one-pan Mediterranean breakfast featuring creamy feta, cherry tomatoes, fresh herbs, and perfectly baked eggs. Ready in 20 minutes and packed with protein and healthy fats. Ideal for busy mornings or a weekend brunch.
Ingredients
For the Base:
- 4 large fresh eggs
- 4 oz Greek feta cheese, crumbled
- 2 tablespoons extra virgin olive oil
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
For the Herb Mixture:
- 2 tablespoons fresh oregano (or 1 tablespoon dried)
- 2 tablespoons fresh basil, chopped
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon dried thyme
For Seasoning:
- Sea salt and black pepper to taste
- 1/2 teaspoon red pepper flakes (optional)
- 1/4 teaspoon smoked paprika
Instructions
- Preheat oven to 375°F (190°C). Use a cast iron skillet or ceramic baking dish.
- Sauté vegetables: Heat olive oil over medium heat. Add sliced red onion and cook for 3-4 minutes until softened. Add garlic and cook 1 minute more, avoiding burning.
- Add tomatoes and seasonings: Stir in cherry tomatoes, oregano, thyme, salt, pepper, and red pepper flakes. Cook for 2-3 minutes until tomatoes start to soften.
- Add feta: Scatter crumbled feta over the tomato mixture evenly.
- Create wells: Use a spoon to make four small wells in the mixture.
- Add eggs: Crack each egg into a small bowl, then pour into a well.
- Bake: Transfer pan to the oven. Bake 12-15 minutes, depending on your preferred yolk consistency.
- Garnish: Remove from oven and sprinkle with fresh basil and parsley.
Notes
- Serve with warm pita or sourdough for a traditional touch, or opt for avocado and salad for a low-carb version.
- Add spinach, zucchini, or sausage for extra nutrients and protein.
- Best served fresh. Tomato-feta base can be prepped ahead. Leftovers keep 2 days in the fridge; reheat gently in a 300°F oven.
Nutrition Information:
Yield: 2 Serving Size: 1Amount Per Serving:Calories: 451Total Fat: 36gSaturated Fat: 14gTrans Fat: 0gUnsaturated Fat: 20gCholesterol: 422mgSodium: 817mgCarbohydrates: 12gFiber: 2gSugar: 6gProtein: 22g
The nutrition information provided is an estimate calculated using an online nutrition calculator. It should not be considered a substitute for professional advice. Exact values may vary depending on ingredient brands, measurements, preparation methods, and portion sizes. For the most accurate results, please consult a registered dietitian or use your own preferred nutrition calculator.
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