Whether you’re looking for an easy brunch to enjoy on a spring morning or entertaining friends, this recipe for spicy tomato baked eggs is a gut-friendly crowd-pleaser. Developed by Yakult, the low-calorie dish is packed with nutrients from the eggs and tinned tomatoes.
The simple ingredients list can also be easily adapted if you fancy swapping in other vegetables or seasonings. I couldn’t find tinned cherry tomatoes, so used a tin each of plum and chopped tomatoes. And I had run out of chilli flakes so substituted smoked paprika. Dr Emily Prpa, registered nutritionist and science manager at Yakult, said the dish is high in “plant-points” and designed to boost gut microbiota diversity, which has been linked to better digestion, mood and overall wellbeing.
She explained: “Eating a variety of plant foods has been proven to support good gut health. Research suggests that individuals who consume more than 30 different plant foods per week have a more diverse gut microbiota than those who eat fewer than ten.
“A diverse gut microbiota has been linked to overall wellbeing, including mood, weight, and general health benefits.”
Eggs are nutrient-dense and a good source of protein, as well as vitamins and minerals including vitamins A, D and B12. And the tinned tomatoes are a source of vitamins A, C and E.
Yakult recommends that the recipe serves four. Served alongside a couple of slices of freshly toasted bread, this would mean each portion contains less than 300 calories. But I must admit I demolished half the pan in one sitting with some freshly toasted tiger bread!