Poached eggs in spiced tomato sauce make an easy one-pan meal for breakfast or dinner, and it happens to double as a smart move for your gut. The sauce alone gives you lycopene and fiber from the tomatoes plus a prebiotic boost from onion and garlic, and the eggs and feta finish it off with protein your microbiome can use.
Ingredients
- 6 tomatoes, chopped, or 1 can diced tomatoes
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon paprika
- 1 teaspoon cumin
- 4 eggs
- 1/4 cup crumbled feta
- 2 tablespoons olive oil
- Fresh parsley, salt and pepper to taste
Instructions
- Heat olive oil in a skillet and saute onion until soft.
- Add garlic, paprika, and cumin, cook 1 minute.
- Add tomatoes and simmer 10 minutes.
- Make four wells and crack an egg into each. Cover and cook 5-8 minutes until eggs are set.
- Top with feta, parsley, salt, and pepper.
Nutrition Facts (per serving)
| Calories | 220 |
| Total fat | 15g |
| Total carbohydrates | 11g |
| Dietary fiber | 3g |
| Protein | 11g |
| Sodium | 420mg |
Why This Is Good for Your Gut
Tomatoes are rich in lycopene and pectin fiber, which acts as a prebiotic feeding beneficial gut bacteria. Onion and garlic contain inulin and fructooligosaccharides, prebiotic fibers that support Bifidobacteria growth. Eggs contribute easily digestible protein that supports the amino acid supply your gut lining needs to repair itself.
One skillet, a handful of pantry spices, and your gut bacteria get a legitimate meal out of it too. For more feta-forward dishes, try our Whipped Feta and Roasted Garlic Dip or Chickpea Flour Pancakes with Spinach and Feta.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
