Italian-style baked eggs are a protein-rich dish loaded with essential nutrients. Eggs are an excellent source of protein and vitamins like B12 and D, which support bone health and boost energy. The tomato sauce provides antioxidants and vitamin C, strengthening the immune system. The addition of cheese supplies the necessary calcium for strong bones, while olive oil contributes heart-healthy fats. Enjoy this delicious and nutritious recipe as part of your daily meals.

Easy & Delicious Italian-Style Baked Eggs Recipe

Ingredients:

• 2 medium eggs
• ½ cup tomato sauce (125 ml)
• ¼ cup shredded mozzarella cheese (28 g)
• ¼ cup grated Parmesan cheese (28 g)
• 1 teaspoon olive oil (5 ml)
• 1 clove garlic, minced
• ¼ teaspoon salt
• A pinch of black pepper
• Fresh basil leaves (optional)

Instructions:

Step 1: Preheat the Oven

Preheat your oven to 180°C (350°F) so it's ready when the dish is assembled.
While the oven is heating, prepare the other ingredients for a quick and easy cooking process.

Step 2: Prepare the Sauce

• Heat 1 teaspoon of olive oil in a pan over medium heat.
• Add the minced garlic and sauté gently for 30 seconds to 1 minute until fragrant, without burning.
• Pour in ½ cup of tomato sauce and stir well to combine.
• Let the sauce simmer on low heat for 5 minutes until slightly thickened, stirring occasionally.

Step 3: Prepare the Baking Dish

• Use an oven-safe dish, preferably ceramic or heat-resistant glass.
• Spread the sauce evenly across the bottom of the dish to cover the entire surface.

Step 4: Add the Eggs

• Using a spoon, create small wells in the sauce, just big enough to hold the eggs.
• Gently crack the eggs into the wells, keeping the yolks intact for the best presentation.

Step 5: Season & Add Cheese

• Sprinkle ¼ teaspoon salt and a pinch of black pepper over the eggs to enhance the flavor.
• Evenly distribute ¼ cup of shredded mozzarella cheese on top.
• Add ¼ cup of grated Parmesan cheese for a rich and distinctive taste.

Step 6: Bake the Dish

• Place the baking dish on the middle rack of the preheated oven.
• Bake for 10-12 minutes, depending on your preferred egg consistency:
  • 10 minutes for a soft and slightly runny yolk.
  • 12 minutes or more for a fully set yolk.

Step 7: Garnish & Serve

• Carefully remove the dish from the oven using oven mitts. Let it cool for 2 minutes before serving.
• Optionally, sprinkle fresh chopped basil leaves on top for added flavor and a visually appealing touch.
• Serve with crispy toasted bread or a side of pasta for a hearty and satisfying meal.

With this method, you’ll enjoy perfectly baked Italian-style eggs with a rich taste and a delightful texture! 🍳🔥

Serving Suggestions and Possible Modifications

• Add mashed avocado on top after baking for extra creaminess and healthy fats.
• Stir in sautéed mushrooms or chopped spinach into the sauce before adding the eggs to enhance the nutritional value.
• Sprinkle red pepper flakes for a spicy kick, perfect for those who love heat.
• Serve with a light side salad made of arugula, cherry tomatoes, and olive oil for a well-balanced meal.

Frequently Asked Questions

1. Can this recipe be made without cheese?
Yes, you can make baked eggs without cheese, but the texture and flavor will be slightly different. To achieve a creamy consistency, you can substitute cheese with:

• Mashed avocado: Adds healthy fats and a creamy texture.
• Plant-based cream: A great alternative for those with dairy allergies or following a vegan diet.
• Greek yogurt: Can be used in small amounts to add richness without excess fat.

2. What is the difference between this recipe and Shakshuka?
Although baked eggs in the Italian style are similar to shakshuka, there are key differences:

• Cooking method: Shakshuka is fully cooked on the stovetop, while this recipe is baked in the oven.
• Ingredients: Shakshuka typically includes onions, chili peppers, and spices like cumin, whereas this recipe focuses on cheese and basil for an Italian twist.
• Texture: In this recipe, the eggs are gently baked for a smooth consistency, while shakshuka tends to be more saucy due to direct stovetop cooking.

3. How can I make this recipe healthier?
To enhance the nutritional value of this dish, consider the following modifications:

• Use low-fat cheese instead of full-fat cheese to reduce saturated fat.
• Reduce the amount of salt or replace it with fresh herbs for natural flavor.
• Add vegetables such as spinach, bell peppers, or mushrooms for extra fiber and vitamins.
• Use a moderate amount of olive oil—half a teaspoon instead of a full one—to cut calories while maintaining flavor.

4. What are the best types of bread to serve with this dish?
Baked eggs pair well with:

• Toasted Italian bread: Provides a crispy texture that complements the soft eggs.
• Whole grain bread: A healthy choice rich in fiber that keeps you full longer.
• Grilled toast: Ideal for those who prefer a lighter texture and a neutral flavor.
• Garlic bread: Made by spreading butter and minced garlic on bread slices before toasting for an extra layer of flavor.

Total Nutritional Values for the Meal:

• Calories: 416 kcal
• Protein: 30 g
• Fats: 27.5 g
• Carbohydrates: 12 g
• Calcium: 470 mg

Nutritional Values of All Ingredients and Their Benefits

2 Medium Eggs

• Calories: 140 kcal
• Protein: 12 g
• Fats: 10 g
• Vitamins:
  • Vitamin B12: 1 mcg (40% of the daily requirement)
  • Vitamin D: 2 mcg (20% of the daily requirement)
• Nutritional Benefit: Eggs are a rich source of high-quality protein and contain vitamins B12 and D, which support nerve and bone health.

½ Cup Tomato Sauce (125 ml)

• Calories: 40 kcal
• Carbohydrates: 9 g
• Vitamins:
  • Vitamin C: 12 mg (20% of the daily requirement)
  • Lycopene: A powerful antioxidant beneficial for heart and skin health.
• Nutritional Benefit: Tomatoes contain lycopene, which helps protect against heart disease, and support immunity due to their vitamin C content.

¼ Cup Mozzarella Cheese (28 g)

• Calories: 80 kcal
• Protein: 6 g
• Fats: 6 g
• Calcium: 150 mg (15% of the daily requirement)
• Nutritional Benefit: Mozzarella is rich in calcium, essential for bone and dental health, and provides protein to support muscles.

1 Teaspoon Olive Oil (5 ml)

• Calories: 40 kcal
• Healthy Fats: 4.5 g
• Nutritional Benefit: Olive oil is an excellent source of monounsaturated fats, which promote heart health and reduce inflammation.

¼ Teaspoon Salt + a Pinch of Black Pepper

• Sodium: 300 mg (13% of the recommended daily limit)
• Nutritional Benefit: Salt helps maintain fluid balance in the body, while black pepper contains antioxidants that enhance nutrient absorption.

¼ Cup Grated Parmesan Cheese (28 g)

• Calories: 110 kcal
• Protein: 10 g
• Fats: 7 g
• Calcium: 250 mg (25% of the daily requirement)
• Nutritional Benefit: Parmesan is rich in calcium and protein, which support bone and muscle health.

1 Clove Minced Garlic

• Vitamins: Contains vitamin C and manganese.
• Nutritional Benefit: Garlic is a natural antibiotic that strengthens the immune system and promotes heart health.

Fresh Basil Leaves (Optional)

• Calories: 1 kcal
• Vitamins: Vitamin K, which supports blood clotting and bone health.
• Nutritional Benefit: Basil contains antioxidants that help reduce inflammation and promote healthy skin.