High Protein Baked Egg Recipe [Bulkbites.com]

• Servings: 1
• Time: 30 minutes

I would like to share this recipe with all of you guys as it is one of my best preparations. I never go wrong with this recipe. This is extremely simple and suitable recipe for a bachelor just like me. This recipe makes a quick, healthy and wholesome breakfast for you. I use tuna spread on my toast, arrange some veggies slices on it then crack an egg over it and bake in the oven. It is as simple as that and what I got a hearty breakfast with lots of protein, complex carbs and fiber for the day ahead. Try to use multigrain or wholegrain bread for this recipe. Try it today, it is really simple.

Nutrition

• calories: 283
• protein: 32
• carbs: 25
• fat: 7
• saturated fat: 1.69
• polyunsaturated fat: 1.27
• monounsaturated fat: 1.81
• cholesterol: 189
• sodium: 118
• potassium: 597
• dietary fiber: 3.37
• sugars: 1.97
• vitamin a: 104
• vitamin c: 25
• calcium: 93
• iron: 4
• magnesium: 0
• complex carbs: 19.66
• other fats: 2.23

Ingredients

• 1 oz Fish, tuna, light, canned in water, without salt, drained solids
• 1 medium Onions, spring or scallions (includes tops and bulb), raw
• 1 dash Salt, table
• 1 tbsp, ground Spices, pepper, black
• 1 medium Egg, whole, raw, fresh
• 2 slice, thick/large Tomatoes, red, ripe, raw, year round average
• 1 slice thin Whole Wheat Bread
• 1 cup, shredded Cabbage, common (danish, domestic, and pointed types), stored, raw

Instructions

• Preheat the oven to 375 degree F and prepare a baking tray.
• In a bowl mix tuna, chopped cabbage, spring onions, salt and pepper to well combine (Use pre- prepared tuna spread, in my recipe ‘crunchy tuna and cabbage spread’).
• Take multigrain bread and spread tuna mixture generously on it, place tomato rings over the tuna mixture.
• Carefully place the bread in the baking tray and crack an egg on the bread.
• Bake for 15 minutes or until egg set.
• Sprinkle salt and pepper and serve immediately.