150 Calorie Spicy Asiago & Spinach Baked Eggs


 I remember when the restaurant I worked for added baked eggs to the menu. The week before we had been brainstorming new menu items to incorporate into our contemporary brunch menu. What could make someone say wow when you present them their meal? The executive chef Tim (my fiance) snapped his fingers and with a smile mouthed the words, baked eggs.

I flashed back to the first week of culinary school, when we discussed all of the different ways to cook an egg. Up until that point, in my closed off little world, I had only learned to hard boil, scramble and fry an egg. Poaching was a word that did not exist in my vocabulary and the idea of baking an egg had not yet occurred to me. But from that moment on, eggs have became a fascination of mine. 


Eventually we had to eliminate the fascinating item from the menu, not only were the customers accustomed to their usual (and in my opinion boring) routine, too afraid to try something new, they rejected the idea. The few that embraced it quickly grew frustrated with the 12 minute wait time, although the menu warned it would be at least 15. With all of the endless variety of ingredients that exist in the world, I still cannot fathom how people stubbornly insist on solely ordering the same thing over and over, never attempting to give the new guy a chance at proving it can be much more worth your time. 

The typical baked eggs recipe often contains bacon, cheese, cream or milk, potatoes, peppers and more. Basically breakfast in a ramekin. I looked up the nutrition facts for these recipes and was a bit startled by the results I discovered. I could have eaten two of these in one sitting and know many who are not even content with three. But the calorie counts range from 375 calories to almost 600 calories. Not to mention the fat and carbohydrate content. I was pleased to discover my recipe only contained 150 calories per serving. 


The secret is skipping the addition of cheese, potato or any type of cream. I simply greased the ramekin with sesame oil to avoid sticking and placed it on a bed of steamed spinach. I sauteed the minced garlic, ginger and red pepper to bring out each flavor. For added color and crunch I sprinkled some chopped pistachio and the spicy Sriracha brings the dish together. It was an easy and delicious breakfast, the sprinkle of Asiago cheese added its own unique salty touch. Although the egg whites bubbled up in an odd way, they came right back down as soon as I removed it from the oven. It's not exactly pretty, but makes up for its lack of beauty in flavor. 


Eggs have been part of my daily nutrition plan since I began the weight loss competition over a month ago. This method of preparing them gives the boring routine a new spark, and has inspired various versions, including baking it an egg shell and adding a small asparagus spear for presentation and easier yolk removal.
 If you have jalapenos in your refrigerator, I encourage you to sautee some up and throw it in, don't have shallots? Onion, leek, scallion and fennel will do just fine. Parmesan instead of Asiago, swiss chard or escarole instead of the spinach and so on. Use your imagination and allow your senses to take over. Enjoy! =] 

Low-Fat Spicy Asiago & Spinach Baked Eggs
Nutrition Facts (Per serving, serves 1)  Compared to...  Baked Eggs on Cheesy Caramelized Onions
150 Calories                                           559.5 calories
8.6 grams of fat                                     32.3 grams of fat
185.8 mg of cholesterol                    467.6 mg of cholesterol      
 6 grams of carbs                                 40.8 grams of carbs
 1.8 grams of fiber                              5.5 grams of fiber
 13 grams of protein                        28.4 grams of protein                         



  • 1/4 cup of steamed spinach (or 1/2 cup is hungry)
  • 1 large egg (careful not to break yolk)
  • 1 egg white
  • 1 clove of garlic, minced
  • 1 tsp of fresh ginger, minced
  • 1/2 tsp of red pepper, minced
  • 1/4 tsp of sesame oil
  • 1/4 tsp of fresh thyme
  • 1/4 tsp of pistachios, finely chopped
  • 1/4 tsp of Sriracha
  • 1/2 tsp of asiago cheese (as desired)
  • olive oil for sauteeing
  • dash of black pepper
  • (adjust recipe to liking)
  1. Preheat oven to 325 degrees Fahrenheit.
  2. Set up your ingredients, make sure your spinach is steamed until it is about to wilt, remove, set aside.
  3. Quickly sautee ginger, red pepper and garlic over medium heat in a small pan olive oil (just enough to sautee the small amount of minced veggies),  until ginger and garlic are a golden brown, remove, set aside. 
  4. Grease your ramekin with the sesame oil, then add the cooked spinach, the egg white and whole egg together, sprinkle your sauteed minced veggies over the egg whites, fresh thyme and a dash of black pepper over the top. Place ramekin in sheet pan for easy removal, and proceed to bake in oven for 8-12 minutes, depending on how runny you like your yolk. Make sure the whites are solid before removing from the oven, give it the shake taste. Give it a nudge, if it jiggles like jello, it's not ready, but keep an eye on it. The white will bubble (since there is no milk or cream) but it will go back down as soon as your remove it from the oven, don't panic! 
  5. Once removed from oven, sprinkle pistachios, Sriracha and cheese. Serve warm, serves one. 
Trust yourself, if you would like to add more seasoning, do so! 

49 comments:

  1. Looks delicious, and especially the pistachios in this sound intriguing! :) Great recipe.

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  2. I live in a small town and people here are very limited in their eating habits. I sure would not bring an indian curry to a pot luck because I know no one would touch it! These people have no clue of what they are missing when it comes to the vast array of delicious food out there.
    Your dish here does look tasty, I like the addition of pistachios as well as asiago cheese. Delicious dish with such little calories, definitely worth a try. Thanks for sharing this one!

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    1. You're right, people have no idea what they're missing out on. And thank you for commenting, glad you like the recipe! <3

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  3. That looks very yummy and I love the addition of sriracha (I have only recently discovered how fantastic that stuff is).

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    1. Thanks Rachel! I put Sriracha on almost everything lol =]

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  4. It looks fantastic! I'm not sure if that counts as pretty but I would dig right in. And the little egg cup is adorable! Love this post, you've found a delicious way to create a low calorie dish. I'm lactose intollerant so the ommission of cream & extra cheese works great for me. Seriously trying this, sounds amazing. :)

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    1. Thanks Lacy! I'm glad to be able to share a guilt free version of this dish with you. Let me know what you think =]

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  5. You get that entire delectable dish of eggs for 150 calories!! Wow!! Fantastic idea and I would definitely wait 15 minutes to enjoy that masterpiece. Well done!!

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    1. Thanks Ramona! 15 minute wait for a 150 calorie dish, doesn't sound bad to me either! =]

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  6. Good for you, creating a wonderful low calorie version of the original. I'm always amazed by people who tell me they don't like something they've never tried. I've never tried baked eggs but I think your dish looks wonderful and would be happy to dig in.

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    1. Thanks Anita! Isn't it weird that people purposely miss out on what could have been an indulgent experience? Have a good one! =]

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  7. You had me at spicy! :) Love baked eggs and this sounds really yummy! And low cal to boot... Great post!

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  8. Oooh! I love eggs cooked all ways! This looks so easy! Bookmarking for the future, possibly this weekend :)

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    1. Yay!! I love eggs cooked every way too! Hope you like the recipe! =]

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  9. I love baked eggs! I am so printing this puppy out!

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    1. And that's why we're such great friends James, we love the same things =]

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  10. Wow! Only 150 calories.... love that. Another amazing recipe.

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  11. I looove baked eggs! Well worth the wait, and one of my favorite foods any time of the day.

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    1. Definitely agree it's worth the wait, glad I made one of your favorite foods Haley, hope you're having a great day! =]

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  12. This looks fantastic! my husband eats eggs every morning, and this would be a great way to mix it up for him :)

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    1. Yay! I'm glad you now have a way to mix it up for your hubby! Hope he enjoys it as much as I did =]

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  13. Thanks for the tip. I'm going try out your sesame seed oil idea the next time round.

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    1. You're very welcome! Let me know how it turns out! =]

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  14. YUM! Looks gorgeous & even low calorie! Simply AWESOME! I think I better become your follower before I miss out another great recipe! :)

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    1. Yay! Delighted to have you as a new follower, wouldn't want you to miss out =]
      Have a beautiful day! <3

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  15. It can be hard to get people to except things that they are not used to...such a shame really. Your rendition of this delightful classic is just lovely!

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    1. Thank you! I'm glad you think so! And you're right, it is hard to get people not reject the unknown especially if they're used to doing it their entire lives.

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  16. Such marvelous flavors and textures...I don't think I'd realize that this is a low cal dish! Wonderful recipe!

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    1. Thanks Liz! I love enjoying something, being satisfied and not feel the slightest bit guilty about what just went inside me lol =]

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  17. Oohhh, you had me at spicy, asiago and 150 calories! I really need new ways to cook eggs and this is perfect!

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    1. I'm glad you've discovered a new way to cook eggs now! Have fun with it! Throw in any extra veggies or other chopped nuts. Enjoy! =]

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  18. I love eggs and will eat them in almost any form. I love Huevos Rancheros and like the idea of putting an Asian twist to the eggs. I have to respectfully disagree - it looks delicious!

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    1. Thank you so much! I ADORE huevos rancheros, but for a long time, it was the "fanciest" I had ever prepared my eggs, since that was one of the only few ways my Mom taught me to make them. But I've enjoyed experimenting with eggs, haven't cooked them all 101 ways yet, but I'll get there =]

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  19. Wow, this looks like a great treat. I'll try it for breakfast, but I can also imagine this with a crunchy salad on the side for a light lunch.

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    1. Oh that sounds so great with a nice light salad on the side, thanks for the idea! =]

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  20. LOVE EGGS TOO! Always looking for new ways to do them. Did you know that the high Chef's touke with all the pleats represents 110 ways to prepare and egg? just read about that...great post (some pictures did not appear for me?) BUZZ!!!

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    1. Absolutely! We learned that the first day of culinary school =] I didn't believe the chef so I went home and looked it up to make sure lol Don't know why the photos wouldn't have shown up, try refreshing the page, hopefully that works. Have a good one, thanks for stopping by! =]

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  21. I do something similar to this but I line the ramekin with a paper-thin sheet of prosciutto. I like to add bits of diced artichoke heart, scallion, jalapeno or asparagus. It's a great concept and so versatile. Too bad for those who aren't willing to wait a few minutes while someone cooks them real food. And one of my pet peeves--people who wont' try anything new.

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    1. I absolutely ADORE the addition of prosciutto! How delicious it must be with artichoke scallion, jalapenos and asparagus. So far I haven't tried adding artichoke to it, but I've added fried leeks, fried brussels sprouts and different types of white cheeses. We have something in common, it really bothers me when people refuse to try anything new too =]

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  22. What an amazing concoction of flavours in a deliciously tempting ramekin. Healthy too? This is a winner!

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  23. Woah - this looks AMAZING, Kym!! You had me at asiago cheese and you locked me down with SRIRACHA. Cheesy spice rocks my world. Congrats on another well-deserved Top 9!! :) Best, Meagan

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    1. Thanks Meagan! Congratulations to you too! I'm glad I caught your attention with the asiago and sriracha, one of my all time faves too =] Have a good one! <3

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  24. This looks divine! And I love the combo of healthy, delicious, and spicy.

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  25. teko gambare koyok e enak banget lan sehat.
    --
    www.bihum.blogspot.com

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  26. Baked eggs are always a healthier option that the usual stove top cooked eggs. This is a great way to incorporate vegetables into breakfast

    ratedkb.blogspot.com

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Thanks for stopping by! Got a question, comment, recipe suggestion? I'd love to hear from you. =]