High Protein Tomato Egg

Perfect for a quick, nutritious meal, this High Protein Tomato Egg recipe is a flavorful twist on a classic favorite. Combining protein-rich scrambled eggs with juicy, sautéed tomatoes, garlic, and green onions, this dish is both simple to make and packed with nutrients. A hint of soy sauce adds a savory depth, while olive oil ensures a creamy texture and wholesome flavor. Ready in just 20 minutes, this two-serving recipe is ideal for busy weeknights or a satisfying breakfast to start your day right. Serve it as a standalone dish or pair it with rice or toast for a hearty, complete meal. Bursting with umami and fresh ingredients, this recipe is proof that a healthy, protein-packed meal doesn't have to compromise on flavor.

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 4 large eggs
• 2 medium tomatoes
• 2 stalks green onions
• 2 cloves garlic
• 2 tablespoons olive oil
• 1 teaspoon soy sauce
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Wash the tomatoes and cut them into small wedges.

Step 2

Finely chop the green onions, separating the white and green parts.

Step 3

Mince the garlic cloves.

Step 4

In a small bowl, crack the eggs and beat them until well combined. Add a pinch of salt and black pepper to the eggs for seasoning, if desired.

Step 5

Heat 1 tablespoon of olive oil in a large skillet over medium heat.

Step 6

Pour the eggs into the skillet and cook, stirring gently with a spatula, until they are scrambled and just set. Remove them from the skillet and set aside.

Step 7

Add the remaining 1 tablespoon of olive oil to the skillet. Once hot, add the minced garlic and the white parts of the green onions. Sauté for 30 seconds until fragrant.

Step 8

Add the tomato wedges to the skillet and cook for 3-4 minutes, stirring occasionally, until the tomatoes soften and begin to release their juices.

Step 9

Stir in the soy sauce and a pinch of salt to enhance the flavor of the tomatoes.

Step 10

Return the scrambled eggs to the skillet and gently fold them into the tomato mixture. Cook for another minute to combine the flavors.

Step 11

Remove the skillet from heat. Garnish with the green parts of the green onions.

Step 12

Serve hot as is, or pair with rice or toast for a complete meal.

Nutrition Facts

Serving size	519.3 grams (519.3g)

Amount per serving	% Daily Value*
Calories	612

Total Fat 47.90g	61%
Saturated Fat 10.70g	53%
Polyunsaturated Fat 2.90g
Cholesterol 744mg	248%
Sodium 1685mg	73%
Total Carbohydrate 16.00g	6%
Dietary Fiber 4.10g	15%
Total Sugars 8.00g
Protein 28.60g	57%

Vitamin D 164IU	820%
Calcium 174mg	13%
Iron 5mg	28%
Potassium 966mg	21%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 70.7%

Protein: 18.8%

Carbs: 10.5%