Breakfast
Mediterranean Eggs with Spinach & Feta
Gluten Free
Vegetarian
Low Fibre
High Protein
No onion
No garlic
Nutrient dense
Refined sugar free
⏱ 15 min total
🍴 Serves 1
Soft eggs with wilted spinach, tomatoes, feta and herbs for a quick Mediterranean-inspired breakfast.
Eggs provide high-quality protein, while spinach and tomatoes contribute fibre, antioxidants and micronutrients. Extra-virgin olive oil provides predominantly unsaturated fats characteristic of a Mediterranean-style diet.
Method
- 1 Heat the olive oil in a small frying pan over medium heat until it moves easily around the pan when tilted.
- 2 Add the halved cherry tomatoes, cut-side down, and cook for 2–3 minutes until they just begin to soften and release a little juice.
- 3 Add the spinach and cook briefly, tossing or stirring, until it wilts down to a fraction of its original volume — this only takes a minute, so watch it rather than walking away.
- 4 Push the tomatoes and spinach to one side, crack in the eggs, and cook gently until the whites are fully set and opaque but the yolks are still soft and glossy on top — lower the heat if the whites are browning underneath before the tops set.
- 5 Crumble the feta over the top while the eggs are still hot enough to soften it slightly, then sprinkle with oregano, parsley and black pepper.
- 6 Serve straight from the pan, with a slice of toasted sourdough alongside if using.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or health team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.