Serves: 4 | Total Time: 35 mins | Difficulty: Easy | Calories: 222 per serving
Macros (per serving): Protein 12g | Carbs 12g | Fat 15g | Fiber 3g
A Warm, Protein-Packed Brunch You’ll Want Every Weekend
There’s something comforting about a one-pan meal that feels both simple and special.
These One-Pan Eggs with Tomatoes, Peppers & Yogurt are inspired by Turkish menemen — a cozy, flavor-packed dish where eggs simmer gently in a rich tomato and pepper sauce.
This recipe is high in protein, full of vibrant Mediterranean flavors, and incredibly easy to make. Whether it’s breakfast, brunch, or a light dinner, it’s the kind of healthy comfort food that never feels like “diet food.”
Pair it with warm pitta bread or toast for a satisfying, high-protein meal that looks as good as it tastes — and comes together in under 30 minutes.
Look at the Recipe
- Soft, jammy eggs nestled in a spicy tomato-pepper sauce
- Naturally high-protein, low-carb, and full of Mediterranean flavor
- Perfect for brunch, meal prep, or a quick weekday dinner
Ingredients Needed
For the Base
- 2 tbsp olive oil
- 2 onions, sliced
- 1 red or green pepper, halved, deseeded, and sliced
- 1–2 red chillies, deseeded and sliced
- 400g can chopped tomatoes
- 1–2 tsp caster sugar
- Salt and black pepper, to taste
For the Eggs
- 4 large eggs
- Small bunch parsley, roughly chopped
For the Yogurt Sauce
- 6 tbsp thick, creamy yogurt
- 2 garlic cloves, crushed
How to Make Our One-Pan Eggs with Tomatoes, Peppers & Yogurt
-
Sauté the veggies.
Heat olive oil in a large, heavy-based frying pan. Add onions, peppers, and chillies. Cook over medium heat for 5–7 minutes until softened. -
Add tomatoes and reduce.
Pour in chopped tomatoes and stir in the sugar. Let the mixture simmer gently for about 10 minutes until thickened and most of the liquid has reduced. Season to taste. -
Cook the eggs.
Using a spoon, make four small pockets in the tomato mixture. Crack one egg into each pocket. Cover the pan with a lid and cook on low heat for 5–7 minutes, or until the eggs are just set but still slightly soft in the center. -
Make the garlic yogurt.
In a small bowl, whisk together yogurt and crushed garlic. Add salt to taste. -
Finish and serve.
Sprinkle fresh parsley over the eggs, then serve straight from the pan with a generous spoonful of garlic yogurt. Enjoy with warm pitta or whole-grain toast for dipping.
Storage & Serving Suggestions
- Store: Keep leftovers in an airtight container in the fridge for up to 3 days.
- Reheat: Gently warm in a pan over low heat — or enjoy cold as a savory breakfast bowl.
- Serve with: Pitta bread, flatbread, or avocado slices for extra healthy fats.
Tips & FAQs
Can I make this dairy-free?
Yes! Use coconut or almond-based yogurt instead of regular yogurt.
Can I add more protein?
Absolutely. Add chickpeas, white beans, or crumble feta cheese over the top before serving.
Can I meal-prep this?
Yes — cook the tomato base ahead of time and add eggs fresh before serving.
Is this recipe spicy?
It’s mild to medium — adjust the number of chillies to your preference.
What makes this high-protein?
Eggs and yogurt provide natural, complete protein while keeping the dish light and nutrient-dense.
