Start your morning with this healthy protein breakfast - delicious Syn Free Baked Egg with Spinach and Tomatoes
This recipe is great for getting speed foods into your breakfast and also freeing up your healthy extra’s if you wish to save them for later in the day. It's filling and really delicious. I like to serve with some Canadian Peameal Bacon, but regular back bacon is fine too. I also often have a side of fruity speed berries because you can never have enough speed foods, right?
Don't just keep this baked egg with spinach and tomatoes just for breakfast, it would also make a great lunch with a salad or you could ever serve it for dinner with some of these Perfect Syn Free Chips.
It is perfectly acceptable to dunk some yummy chips in the yolk of an egg. Actually, it's like one of the best things ever.
and what if you fancy that toast after all? Well, that is perfectly fine too. But sometimes we just want that burger night in the evening and it's nice to have the option of a delicious breakfast that doesn't need to use up any of your healthy extra choices.
It means you can enjoy this Big Mac and Fries Fakeaway - That is totally worth saving your healthy extra b choice for.
Wait!! don't go getting distracted by the amazing burger in that link above, you still need to make this Baked Egg with Spinach and Tomatoes first, because now you really do want to save your healthy extra b choice for later, right?
Want some more delicious breakfast that doesn't use any of your healthy extras? Check out these:
- Syn Free Hash Browns
- Make-Ahead Breakfast Bites
- Ham and Hashbrown Frittata
- Bacon, Kale and Sweet Potato Frittata
- Apple and Red Onion Sausage Square
- Breakfast Hash
- Breakfast Layered Crustless Quiche
- Breakfast Omelette Pizza
- Breakfast Towers
and if that’s not enough to choose from, don’t forget my FULL RECIPE INDEX with over 700+ delicious Slimming World Recipes.
I like to use fresh tomatoes in this Baked Egg with Spinach and Tomatoes, you can't beat the taste of fresh tomatoes, with their natural sweetness, but if canned is all you have, those are totally fine too.
I do prefer to use fresh spinach, frozen can become a little wet, if you are using spinach, I recommend defrosting and draining any excess water.
Don't fancy bacon? This would be perfect with some low syn or syn free sausages. If you fancy making your own, try these delicious Pork Sausage Breakfast Patties. If you are vegetarian, you can skip the bacon or serve with a veggie sausage or choice. I hear the Linda McCartney Red Onion and Rosemary ones are amazing and syn free too.
WHAT KITCHEN ITEMS DO I NEED TO MAKE THIS BAKED EGG WITH SPINACH AND TOMATOES?
- Measuring Spoons
- Measuring Jug
- Chopping Board
- Santoku Knife (perfect knife for chopping veg)
- Wooden Spoon
- Deep Frying Pan
- Mini Round Oven Dish
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Syn Free Baked Egg with Spinach and Tomatoes | Slimming Eats
Prep
Cook
Total
Yield 2 servings
This recipe is gluten free, dairy free, vegetarian, Slimming World and Weight Watchers friendly
- Extra Easy - syn free per serving
- Green/Vegetarian - syn free per serving (serve with veggie sausages)
- Original/SP - syn free per serving
- WW Smart Points - 0 (omit bacon)
Ingredients
- 1 small onion, finely chopped
- 5 vine tomatoes, peeled, deseeded and finely chopped
- 1 tsp of tomato paste
- 1 clove of garlic crushed
- 4 handfuls of baby spinach
- splash of balsamic vinegar
- chicken or vegetable stock
- 2 eggs
- spray oil
- salt and black pepper
Instructions
- Preheat oven to 190c or 375f (gas mark 5)
- Spray a frying pan over a medium heat with some spray oil, Add the onion and fry golden.
- Add the garlic and tomatoes and cook till the tomatoes start to break down.
- Add the splash of balsamic vinegar, tomato paste and a little stock (just enough to make saucy)
- Bring to a boil and simmer, until it all thickens into a sauce.
- Stir in the spinach till wilted.
- Divide the tomato and spinach mixture between two ramekin
- Make a well in the centre and crack in an egg into each ramekins.
- Place the ramekin's onto a baking tray and bake in the oven till egg is cooked to These took approx 15 mins for a soft yolk.
- Season with salt and black pepper.
- I served with some peameal bacon to free up my healthy extra's, but these are great served with some toasted wholewheat bread .
Notes
Nutritional information is an estimate and is to be used for informational purposes only.
Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. Also, double-check syn values of synned ingredients as different brands can vary.
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Nutrition Facts
Serving Size 1 serving
Amount Per Serving | ||
|---|---|---|
Calories 124 | ||
% Daily Value | ||
Total Fat 5.3 g | 8% | |
Saturated Fat 1.7 g | 9% | |
Cholesterol 186 mg | 62% | |
Sodium 145 mg | 6% | |
Total Carbohydrates 10.7 g | 4% | |
Dietary Fiber 2.7 g | 11% | |
Sugars 2 g | ||
Protein 9.6 g | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Could I possibly make the tomato sauce bit in advance and re-heat with the eggs?
yes that should work 🙂
Great tasty recipe. Easy to make and full of protein. I didn't skin and deseed the tomatoes as I used baby vine tomatoes and it would have been too fiddly, and it was fine. I've made it several times now and I think it's going to be a good standby recipe for those days I don't know what to do!