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Low Carb Egg Breakfast: Eggs in Purgatory with Parmesan Recipe

Name: Low Carb Egg Breakfast: Eggs in Purgatory with Parmesan Recipe
Total time: 25 min
Yield: 220 g
Ingredients: large eggs 4 pieces; olive oil 2 tbsp; onion 0.5 cup; minced garlic 2 cloves; crushed tomatoes 1.5 cups; Parmesan cheese 0.25 cup; red pepper flakes 0.5 tsp; dried oregano 0.5 tsp; salt 0.5 tsp; black pepper 0.25 tsp; fresh basil (optional) 2 tbsp

Eggs simmered in spicy tomato sauce with Parmesan grated on top. Italian, fiery, low carb — this breakfast has personality.

Cook 25 min Difficulty NORMAL 265 kcal

#vegetarian #mediterranean #low carb #diabetic friendly

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Ingredients

Main ingredients

large eggs 4 pieces
olive oil 2 tbsp
onion 0.5 cup
minced garlic 2 cloves
crushed tomatoes 1.5 cups
Parmesan cheese 0.25 cup

Seasonings/Sauce

red pepper flakes 0.5 tsp
dried oregano 0.5 tsp
salt 0.5 tsp
black pepper 0.25 tsp
fresh basil (optional) 2 tbsp

Nutrition summary

Carbohydrates 12 g 18%

Protein 17 g 26%

Fat 16 g 56%

Serving size 220g

Cooking steps

1

Heat 2 tbsp olive oil in a large nonstick skillet over medium heat until shimmering.
2

Add the chopped onions and sauté for 3–4 minutes, stirring occasionally, until translucent. Add minced garlic and cook for 1 minute, being careful not to let it brown.
3

Stir in crushed tomatoes, red pepper flakes, dried oregano, salt, and black pepper. Simmer at medium-low heat for 10 minutes, stirring occasionally, until thickened and fragrant.
4

Make 4 gentle wells in the sauce using a spoon. Crack 1 egg into each well; cover the skillet with a lid and reduce heat to low.
5

Simmer for 5–7 minutes, or until egg whites are just set and yolks remain runny. Remove from heat, sprinkle grated Parmesan and fresh basil over the top, and serve immediately.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The heart of this dish is large eggs gently simmered in a spicy tomato sauce. The combination of eggs, crushed tomatoes, and Parmesan cheese creates a signature Italian flavor and luxurious texture.

Q. How do I keep the eggs tender and avoid overcooking them?

After adding the eggs to the sauce, reduce the heat to low, cover the skillet, and keep a close eye on the eggs. Cook until the whites are just opaque but the yolks stay runny—generally 5–7 minutes. Overcooking will result in hard yolks and rubbery whites.

Q. Which ingredient brings the most flavor in this recipe?

Red pepper flakes provide heat, while garlic and dried oregano enrich the sauce. However, freshly grated Parmesan and basil elevate the dish, adding savory depth and a fresh finish.

Q. What are the nutrition facts for one serving?

Each serving contains about 265 kcal, with 12g of carbs (18%), 17g of protein (26%), and 16g of fat (56%). This makes it a great low-carb, moderate-protein breakfast option.

Q. Is this recipe suitable for a vegetarian or Mediterranean diet?

Yes, all listed ingredients are vegetarian, and the olive oil, tomato base, and fresh herbs make it a Mediterranean-friendly choice.

Low Carb Egg Breakfast: Eggs in Purgatory with Parmesan Recipe

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