Baked Eggs

Baked Eggs, often called 'Shakshuka' in the Middle East or 'Eggs en Cocotte' in France, is a dish where eggs are gently cooked in a flavorful sauce or baked in individual ramekins. The most common version features eggs poached in a simmering sauce of tomatoes, onions, peppers, and spices like cumin and paprika. It's a versatile dish enjoyed for breakfast, brunch, or a light dinner across many cultures.

🍽️ Nutrition at a glance

This dish is a high-protein, moderate-fat meal with relatively low carbohydrates, especially if served without bread. It provides excellent sources of protein, vitamin D, and choline from the eggs, along with lycopene and vitamin C from the tomato-based sauce. A typical serving with two eggs and sauce generally falls in the 250-350 calorie range.

Nutrition breakdown

Calories	300 kcal
Protein	18 g
Carbs	12 g
Fat	20 g
Fiber	4 g
Sugar	8 g
Sodium	600 mg
Vitamin D	2.2 mcg
Choline	294 mg
Vitamin A	1100 IU
Vitamin C	25 mg
Lycopene	8 mg
Selenium	30 mcg
Vitamin B12	1.1 mcg
Potassium	450 mg

Per 1 serving (approx. 2 large eggs + 1 cup / 240g tomato sauce) · estimated, varies by recipe

💡 What's interesting

Culturally, baked eggs represent a communal and adaptable meal, with regional variations found from the Maghreb to Eastern Europe. Nutritionally, cooking eggs in a tomato sauce can enhance the bioavailability of certain antioxidants like lycopene, making it a uniquely nourishing combination.