Dietitian's Pick: Mexican Baked Eggs with Tomatoes & Lentils


Time to make:35 mins (Hands-on time: 10 mins, Cooking time: 25 mins)

*serving size depends on each bariatric patient's need*


  • 2 shallots, chopped

  • 1 garlic clove, finely chopped

  • 1 large red capsicum, diced

  • 2 teaspoons Mexican spice mix

  • 1 x 400g can cherry tomatoes

  • 1 x 400g can no-added-salt lentils, rinsed, drained

  • 50g baby spinach, chopped

  • 6 eggs

  • 80g reduced-fat feta, crumbled

  • Coriander leaves, to garnish

  • Tabasco, to serve (optional)

  • 6 slices wholegrain sourdough, toasted, to serve


Step 1

Preheat the oven to 190°C. Spray a large ovenproof pan with olive oil and set the pan over a medium-high heat. Add shallots, garlic and capsicum; cook, stirring, for 5 minutes.

Step 2

Add the spice mix and cook for a further 1 minute. Add the cherry tomatoes, lentils and baby spinach. Stir to combine, then reduce heat to low and simmer for 2 minutes. Remove the pan from the heat.

Step 3

Make six indentations in the tomato mixture with a spoon. Carefully crack one egg into each indent, then place the pan in the oven and bake for 15 minutes, or until the eggs are cooked to your liking.

Step 4

Top eggs with crumbled feta and coriander leaves. Season with cracked black pepper and tabasco, if using. Serve with a slice of toasted sourdough. 


  • Add 80–100g sliced spicy chorizo sausage in step 1 for a non-vegetarian twist.

  • Don’t like lentils? Swap them for canned 4–bean mix or chickpeas.

  • For a rich, creamy taste without dairy, replace feta with a drizzle of hoummos.

Nutritional information (per serve)

Kilojoules  1,271kJ

Calories  304cal

Protein  21.6g

Total fat  8.9g

Saturated fat  2.7g

Carbohydrates  29.6g

Sugars  5.7g

Dietary fibre  8g

Sodium  345mg

Calcium  141mg

Iron  4.2mg


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