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Cheesy Baked Eggs with Tomato and Spinach

Cheesy Baked Eggs with Tomato and Spinach
Breakfast, Quick/Under 30 mins

Low Gi Recipe Logo

15 minutes
15 minutes


  • 4 cups baby spinach leaves
  • 400 g no added salt diced tomatoes
  • dried chilli flakes (optional)
  • 20 g goats cheese (4 cubes)
  • 8 eggs
  • 4 slices low GI grainy bread toasted


  • Preheat oven to 180°C (fan forced)
  • Put the spinach in a colander, then pour over 2 cups of boiling water to wilt the leaves
  • Squeeze the spinach to remove excess water, then divide between 4 small ovenproof dishes
  • Mix the tomatoes with the chilli flakes (if using) and then divide between the 4 dishes with the spinach. Crumble one cube of goat’s cheese over each dish
  • Make two small wells in the centre of each dish and crack an egg into each well
  • Bake for 12-15mins or more depending on how you like your eggs
  • Serve with a piece of toasted low GI bread cut into soldiers for scooping into the eggs

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 340kcal | Carbohydrates: 17.2g | Protein: 24.7g | Fat: 17.6g | Saturated Fat: 6.3g | Sodium: 562mg | Potassium: 526mg | Fiber: 6.5g | Sugar: 4.1g
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A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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