25 MIN
1 SERVING
PROTEIN
CARBS
CALORIES
SUGAR
cholesterol
FAT
Ingredients
Serving
egg
1 medium
italian sausage ( cooked )
50 g
spinach ( chopped )
1 tbsp
diced tomatoes
1 tbsp
pizza sauce
2 tbsp
canned coconut milk
1 tbsp
salt
1/2 tsp
peppers
5 g
chives
1 tbsp chopped
fresh basil ( or red pepper flakes as garnish (optional) )
1 tbsp, chopped
Instructions
Step 1
Preheat oven to 350 degrees Fahrenheit.
Step 2
Lightly grease a ramekin with olive oil and place ramekin on a baking sheet.
Step 3
Add sausage, tomato, and spinach into a ramekin.
Step 4
Combine pizza sauce and coconut milk and pour over other ingredients.
Step 5
Crack an egg over top and sprinkle with salt and pepper.
Step 6
Bake for about 13-15 minutes until egg whites are set but the yolk should still be runny (if you prefer a firm egg yolk, bake a little longer until fully set).
Step 7
Sprinkle fresh chives, chopped basil, or red pepper flakes on top as garnish if desired and serve immediately.
Eggs are an excellent and inexpensive source of high-quality lean protein. They contain an essential combination of proteins, fats, and antioxidants in a small, nutrient-dense package. The complete proteins in eggs stimulate muscle growth and help rebuild damaged muscles. The cholesterol found in the egg yolk aids in the metabolism of carbs so energy is released more effectively. Eggs also contain lecithin, which allows fats to assimilate more completely into fuel for your body. When shopping, choose pasture-raised eggs as they contain higher levels of all nutrients, especially choline and the anti-inflammatory omega-3 fatty acids due to the varied diet of pastured hens.
This recipe combines my love of eggs with my love of Italian flavors. This easy egg dish is one that my kids also love, and it’s fancy enough to serve for guests. The eggs are made to be dairy-free, but they are also delicious with the addition of parmesan cheese.
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