Baked Eggs Chickpea Tomato Skillet

Eggs gently baked in a fragrant bed of chickpeas and cherry tomatoes with garlic, cumin and paprika, finished with fresh parsley and crumbled feta cheese.

Ingredients

  • 4 eggs
  • 1 can (400g) chickpeas, drained and rinsed
  • 300g cherry tomatoes, halved
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp sweet paprika
  • 1 tbsp olive oil
  • 50g low-fat feta cheese, crumbled
  • Fresh parsley, chopped
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 200°C.
  2. Heat olive oil in an oven-safe skillet over medium heat and sauté onion until soft, about 5 minutes.
  3. Add garlic, cumin and paprika, stir for 1 minute until fragrant.
  4. Add cherry tomatoes and cook for 3 minutes until they begin to soften.
  5. Stir in chickpeas and season with salt and pepper, cook for 2 minutes.
  6. Create 4 wells in the mixture and crack an egg into each well.
  7. Transfer skillet to oven and bake for 10–12 minutes until egg whites are set but yolks remain runny.
  8. Top with crumbled feta and fresh parsley before serving.

Notes

  • Serve with whole grain bread for dipping.
  • The dish can be prepared in individual ramekins for portion control.
  • For firmer yolks, bake an additional 2–3 minutes.

Variations

  • Greek Style: Add sliced Kalamata olives and dried oregano.
  • Spinach Version: Wilt a handful of fresh spinach into the chickpea mixture before adding eggs.
  • Cheese Swap: Replace feta with shaved Parmesan or dollops of ricotta.
  • Herb Garden: Use fresh basil or dill instead of parsley.

Why This Meal Is Good For You

Chickpeas are a powerhouse of plant-based protein and soluble fibre, supporting a slow and steady blood sugar response and long-lasting satiety. Their high folate content supports cell health and may reduce the risk of certain cancers. Eggs provide complete protein, choline for brain health, and lutein for eye and skin health. Tomatoes are rich in lycopene, a potent antioxidant strongly linked to reduced risk of prostate and breast cancer, and their vitamin C supports collagen production for healthy skin. Olive oil delivers heart-protective monounsaturated fats and anti-inflammatory polyphenols. Garlic has well-documented antimicrobial and cardiovascular benefits, and regular consumption is associated with reduced blood pressure and LDL cholesterol.

Nutrients Estimate

Ingredient Amount Calories Fibre (g) Protein (g) Iron (mg) Vitamin C (mg) Folate (mcg)
Eggs 4 280 0 24 3.2 0 94
Chickpeas 400g 330 12 18 4.8 4 280
Cherry tomatoes 300g 54 3.6 2.7 0.8 42 45
Onion 1 small 28 1.2 0.8 0.2 5 14
Garlic 2 cloves 9 0.1 0.4 0.1 2 0.2
Olive oil 1 tbsp 120 0 0 0 0 0
Low-fat feta 50g 70 0 7 0.3 0 16
Total 891 16.9 52.9 9.4 53 449