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Low Calorie Egg Breakfast: Egg and Tomato Breakfast Cup Recipe

Name: Low Calorie Egg Breakfast: Egg and Tomato Breakfast Cup Recipe
Total time: 16 min
Yield: 120 g
Ingredients: large tomato 2 pieces; large egg 2 pieces; fresh basil 2 tbsp; salt 1 pinch; black pepper 1 pinch; olive oil 1 tsp

Egg baked into a tomato cup — portion-controlled, low calorie, and looks way fancier than the two minutes of effort it actually takes.

Cook 16 min Difficulty EASY 110 kcal

#vegetarian #mediterranean #diabetic friendly #low calorie

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Ingredients

Main ingredients

large tomato 2 pieces
large egg 2 pieces
fresh basil 2 tbsp

Seasonings/Sauce

salt 1 pinch
black pepper 1 pinch
olive oil 1 tsp

Nutrition summary

Carbohydrates 6 g 22%

Protein 8 g 29%

Fat 5 g 41%

Serving size 120g

Cooking steps

1

Preheat your oven to 375°F for even and gentle baking.
2

Slice the tops off the tomatoes and carefully hollow out the insides using a spoon, avoiding tearing the tomato walls.
3

Lightly brush the inside and outside of each tomato cup with olive oil, then sprinkle with salt and pepper to season throughout.
4

Crack one egg into each tomato cup, keeping yolks intact, and place tomato cups upright in a lightly greased baking dish.
5

Bake for 14–16 minutes, watching for whites to set but yolks to remain a little soft; garnish with fresh basil before serving for aroma and color.

Personalized Q&A

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

The core ingredients are tomato and egg. The tomato serves as a natural cup, providing a juicy, slightly tangy base, while the egg delivers protein and a creamy texture. Fresh basil brings a fragrant herbal note to round out the dish.

Q. What’s the main cooking technique and why is heat control important?

The eggs are baked inside hollowed tomatoes at 375°F, which ensures the whites set without overcooking the yolk. Precise oven temperature allows the tomato cups to hold their shape and prevents rubbery eggs.

Q. How do I prevent the egg from overcooking or the tomato from collapsing?

Don’t bake beyond 16 minutes; monitor for set whites and slightly soft yolks. Hollowing the tomato gently keeps it from splitting. Brushing with olive oil ahead protects both flavor and structural integrity.

Q. How many calories, carbs, and protein are in each serving?

Each serving contains 110 kcal, 6g carbohydrates (22%), 8g protein (29%), and 5g fat (41%). This balance makes it a light, portion-controlled breakfast with respectable protein and low overall calories.

Q. What dietary tags does this recipe fit and why?

This recipe qualifies as vegetarian (no meat/fish), Mediterranean (uses olive oil and vegetables), diabetic friendly (low in carbs and no high glycemic ingredients), and low calorie, based strictly on its nutrition and ingredient profile.

Low Calorie Egg Breakfast: Egg and Tomato Breakfast Cup Recipe

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