Easy high protein Greek tomato eggs lunch in 30 min

What Makes Greek Tomato Eggs So Special

With just a handful of simple ingredients, Greek tomato eggs deliver a burst of Mediterranean sunshine right to your breakfast table. Imagine silky eggs nestled in a rich, garlicky tomato sauce, kissed with oregano and a touch of heat from red pepper flakes—then crowned with tangy feta and fresh parsley. It’s a high protein lunch or brunch that feels indulgent yet comes together in minutes. If you love the cozy vibes of Shakshuka eggs but crave Greek flavors, this dish is your new go-to.

The first time I made these Greek style eggs, I’ll admit—I overcooked the yolks. But here’s the trick: keep the lid on just until the whites set, and you’ll get that dreamy, dip-worthy consistency. Serve it with crusty bread to soak up every last bit of that spiced tomato sauce. Trust me, you’ll want to double the recipe!

Greek Tomato Eggs

320kcal

5 from 1 vote

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Prep 10 minutes mins

Cook 20 minutes mins

Total 30 minutes mins

A delicious and simple Greek-inspired dish featuring eggs poached in a rich tomato sauce with herbs and spices.

Servings 2 servings

Course Breakfast

Cuisine Greek

Ingredients

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• ▢ 2 tbsp olive oil
• ▢ 1 onion diced
• ▢ 2 cloves garlic minced
• ▢ 1 can crushed tomatoes 14 oz
• ▢ 1 tsp dried oregano
• ▢ 1/2 tsp salt
• ▢ 1/4 tsp black pepper
• ▢ 4 eggs
• ▢ feta cheese crumbled, for serving
• ▢ fresh parsley chopped, for garnish

Equipment

• ▢
  skillet

Method

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1. Heat olive oil in a skillet over medium heat. Add diced onion and cook until softened, about 5 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in crushed tomatoes, oregano, salt, and black pepper. Simmer for 10 minutes.
4. Make small wells in the tomato sauce and crack eggs into them. Cover and cook until eggs are set, about 5-7 minutes.
5. Sprinkle with crumbled feta cheese and chopped parsley before serving.

Nutrition

Calories320kcalCarbohydrates18gProtein16gFat20gSaturated Fat5gCholesterol330mgSodium800mgPotassium600mgFiber4gSugar10gVitamin A1200IUVitamin C30mgCalcium150mgIron3mg

Notes

Serve with crusty bread for a complete meal.

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Ingredients for Greek Tomato Eggs

Here’s what you’ll need to whip up this Mediterranean eggs masterpiece:
– 2 tablespoons olive oil
– 1 small yellow onion, finely diced
– 2 garlic cloves, minced
– 1 teaspoon dried oregano
– ½ teaspoon ground cumin
– ¼ teaspoon red pepper flakes
– 1 can (14.5 ounces) diced tomatoes, undrained
– 4 large eggs
– ¼ cup crumbled feta cheese
– 2 tablespoons chopped fresh parsley
– Salt and freshly ground black pepper, to taste

Cook Time for Greek Scrambled Eggs

This Greek scrambled eggs dish is as quick as it is flavorful! Prep takes about 10 minutes (just chopping and measuring), while cooking clocks in at 15–20 minutes. That’s right—you’re 30 minutes away from a high protein lunch that tastes like a vacation. If you’re meal prepping, try my quinoa salad as a fresh side.

How to Make Tomato Feta Eggs

1. Sauté the Aromatics

Heat olive oil in a large skillet over medium heat. Add the diced onion and cook until softened, about 5 minutes, stirring occasionally.

2. Spice It Up

Stir in the minced garlic, oregano, cumin, and red pepper flakes. Cook for 30 seconds until fragrant.

3. Simmer the Tomatoes

Pour in the diced tomatoes with their juices. Simmer uncovered for 8–10 minutes, stirring occasionally, until the sauce thickens slightly. Season with salt and pepper.

4. Add the Eggs

Using a spoon, create 4 small wells in the tomato sauce. Crack an egg into each well. Cover the skillet and cook for 5–7 minutes, or until the egg whites are set but yolks are still slightly runny.

5. Garnish & Serve

Remove from heat and sprinkle with crumbled feta and chopped parsley. Serve immediately with crusty bread for dipping.

Pro Tips & Tasty Tweaks

Here’s how I’ve tweaked this Greek tomato eggs recipe over the years:
– Flavor swap: Swap feta for goat cheese if you prefer a creamier tang.
– Diet tweak: For a dairy-free version, omit the cheese or use nutritional yeast.
– Texture fix: If your sauce is too thin, let it simmer an extra 3–5 minutes.
– Storage tip: Leftovers keep for 2 days—reheat gently to avoid rubbery eggs! Pair with a bright bean salad for a balanced meal.

Nutrition and Health Benefits

Packed with protein from the eggs and lycopene from the tomatoes, this dish is as nourishing as it is delicious. One serving delivers about 18g of protein, and the olive oil adds heart-healthy fats. For more high protein lunch ideas, try my tuna lettuce wraps or this spinach-feta omelette from Cooking LSL.

A Lighter Version of Mediterranean Eggs

Want to lighten things up? Use just 1 tablespoon of olive oil and load up on veggies like spinach or bell peppers. For a lower-fat option, skip the feta or use a sprinkle of grated Parmesan instead. Craving more Greek-inspired lightness? My chicken souvlaki is a reader favorite, or explore Our Best Bites’ pasta salad for a veggie-packed side.

Thoughtful Tips for Special Diets

When my cousin Marie—who manages her blood sugar carefully—first tried these Greek tomato eggs, she worried about the tomatoes’ natural sweetness. But here’s the good news: this dish is naturally low glycemic when served with whole-grain bread or a side of greens. For those watching sugar intake, I’ve found a few simple tweaks make it even more diabetic-friendly.

First, if you’re sugar-conscious, opt for no-salt-added canned tomatoes to control sodium levels. Second, swap the feta for a sprinkle of nutritional yeast—it adds a cheesy tang without dairy. And for extra fiber (great for glycemic control), stir in a handful of spinach just before adding the eggs. My friend Sarah loves pairing hers with my fiber-rich black bean burgers for a balanced meal.

How to Serve Greek Tomato Eggs

I’ll never forget the first time I served these Greek style eggs to my book club—the way the ladies mopped up every last bit of sauce with crusty bread made me grin for days. For a true Mediterranean feast, pair them with:
– Toasted whole-grain pita or my cottage cheese bread for extra protein
– A crisp cucumber salad with lemon dressing (like this herbaceous version from The Dizzy Cook)
– Kalamata olives and roasted red peppers for that authentic Greek taverna vibe

Mistakes to Avoid

Oh darling, I’ve made every mistake with Mediterranean eggs so you don’t have to! Here’s what to watch for:

1. Overcooked yolks: That lid does its magic quickly—peek at 5 minutes to catch that perfect jammy stage.
2. Watery sauce: If your tomatoes release too much liquid, let the sauce simmer uncovered a few extra minutes. My shrimp sesame salad makes a great backup if you need to pivot!
3. Bland spices: Toast the cumin and red pepper flakes with the garlic—it wakes up their flavors beautifully.

And here’s a lesson from my Aunt Margot: always taste the sauce before adding eggs. She once forgot the salt and served what we still call “The Great Feta Fiasco of 2012”! For more egg-perfecting tips, Julie’s scrambled egg guide is gold.

How to Store Greek Tomato Eggs

When my neighbor Brenda brought me a skillet of leftover tomato feta eggs after my surgery, I discovered they reheat surprisingly well! Here’s how:
– Fridge: Store in an airtight container for up to 2 days. The yolks will firm up—still tasty stirred into my salmon farro bowl!
– Reheating: Gently warm in a covered skillet with a splash of water to revive the sauce.
– Freezing: Not recommended for eggs, but the tomato base freezes beautifully for 3 months—just add fresh eggs when reheating.

Try This Greek Tomato Eggs Yourself

There’s a reason this high protein lunch has been my Sunday staple for a decade—it’s the kind of meal that feels like a hug. Whether you’re craving a cozy brunch or a quick dinner, those garlicky tomatoes and runny yolks never disappoint.

For more Mediterranean inspiration, try my shrimp noodle bowl or zesty bean salad. Now go crack those eggs—and don’t forget to call me when you taste that first glorious bite!

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