Baked Eggs in Tomato & Pepper Sauce
Eggs baked in a paprika-spiked tomato and pepper sauce deliver 22 g protein, ~110 mg vitamin C and ~800 mg potassium in a single pan — a high-protein breakfast with a strong micronutrient profile.
Eggs baked in a paprika-spiked tomato and pepper sauce deliver 22 g protein, ~110 mg vitamin C and ~800 mg potassium in a single pan — a high-protein breakfast with a strong micronutrient profile.
Ingredients (1 serving)
- Eggs — 3 large
- Chopped tomatoes — 200 g
- Bell pepper — 80 g
- Onion — 50 g
- Olive oil — 1 tbsp
- Paprika — 1 tsp
Macros per serving
- Calories: 338 kcal
- Protein: 22 g
- Fat: 18 g
- Carbohydrates: 22 g
- Fibre: 6 g
Key micronutrients
- Vitamin C: ~110 mg
- Vitamin A: ~180 µg RAE
- Potassium: ~800 mg
Why it earns a spot in the rotation
- 22 g protein from 3 eggs makes this a meaningful breakfast protein source without relying on processed products.
- ~110 mg vitamin C from tomatoes and bell pepper — near the daily reference value in a single meal.
- ~180 µg RAE vitamin A from the pepper and tomato base contributes to the day's vitamin A intake.
- ~800 mg potassium and 6 g fibre round out the nutrient profile at breakfast, when both are commonly missed.
Related protocols
- Veggie Omelette with Whole-Grain Toast
- Smoked Salmon & Avocado Toast
- Scrambled Eggs with Spinach on Rye
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
