Sheet Pan Veggie & Feta Baked Eggs 🍳🌶️🧅
📝 Description
This vibrant and healthy breakfast dish features sunny-side-up eggs baked on a single sheet pan with a medley of colorful vegetables—juicy cherry tomatoes, sweet bell peppers, and zesty red onions—all roasted to perfection. Crumbled feta adds a creamy tang, and a sprinkle of herbs finishes it off with freshness. Quick to prepare, easy to clean up, and bursting with flavor, it’s perfect for busy mornings or relaxed weekend brunches.
🛒 Ingredients
- 6 large eggs
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 yellow or orange bell pepper, thinly sliced
- 1/3 cup crumbled feta cheese
- 1 tbsp olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
- Fresh parsley or cilantro, chopped (for garnish)
👩🍳 Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with oil.
- Toss veggies: In a mixing bowl, combine the cherry tomatoes, bell pepper, and red onion with olive oil, salt, and pepper.
- Roast vegetables: Spread the vegetables evenly on the baking sheet and roast for 12–15 minutes until they begin to soften.
- Add eggs and feta: Carefully remove the tray, make six small wells in the roasted veggies, and crack an egg into each well. Sprinkle crumbled feta over the top.
- Bake again: Return the tray to the oven and bake for another 7–10 minutes, or until the egg whites are set but yolks are still runny (or cook longer if firmer yolks are preferred).
- Garnish and serve: Remove from oven, garnish with chopped herbs and extra cracked black pepper. Serve hot with toast, pita, or on its own.
🍽️ Servings
- Serves: 3–6 people (1–2 eggs per person depending on portion size)
🔍 Nutritional Information (Per Serving, approx. based on 1 egg + veggies)
- Calories: 150–180 kcal
- Protein: 9g
- Carbohydrates: 5g
- Fat: 12g (with healthy fats from olive oil and egg yolk)
- Fiber: 1.5g
- Sugar: 2.5g
- Calcium: ~10% DV
- Vitamin A, C, and E: High levels due to veggies
🌿 Health Benefits
- High in Protein: Eggs provide all nine essential amino acids.
- Antioxidant-Rich: Tomatoes and peppers are packed with vitamins A and C.
- Brain Boosting: Choline from eggs and anti-inflammatory compounds in onions.
- Heart-Healthy Fats: Olive oil and egg yolks contribute monounsaturated fats.
- Low Carb & Gluten-Free: A great option for low-carb or GF diets.
💡 Tips & Variations
- Make it spicy: Add chili flakes or sliced jalapeños before roasting.
- Add greens: Toss in baby spinach or kale in the last 5 minutes of baking.
- Dairy-free option: Skip feta or replace with dairy-free cheese.
- Meal prep friendly: Bake, cool, and store in fridge; reheat gently in oven.
- Serving ideas: Great on toast, in wraps, or as a grain bowl topper.
❓ Q&A
Q: Can I use other vegetables?
A: Absolutely. Try mushrooms, zucchini, asparagus, or broccoli florets.
Q: How do I know when the eggs are done?
A: Look for whites that are set and opaque. For runny yolks, bake just until whites are set. For firm yolks, add 2–3 extra minutes.
Q: Can I make this for a crowd?
A: Yes! Just double the recipe and use a larger baking sheet or two pans.
Q: Can I prep anything ahead?
A: Yes. Slice the veggies the night before and store them in the fridge.