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Italian Baked Egg and Vegetable Cups: 160 Calories & 12 Carbs


Italian Baked Egg and Vegetable Cups are a great snack or breakfast idea. You can make them lower in carbs by using less tomatoes if you so desire.


  • 1 pound Roma tomatoes, cut into 1-inch chunks
  • 1 red bell pepper, cut into 3/4-inch pieces
  • 1 zucchini, quartered lengthwise, cut crosswise into ¾-inch chunks
  • 1 red onion, halved lengthwise, sliced
  • 1 large garlic clove elephant garlic,
  • minced ½ tsp dried basil or two chopped fresh basil leaves
  • ½ tsp RealSalt
  • ¼ tsp cayenne pepper
  • 4 large eggs
  • ¼ cup grated fat-free Romano or Manchego cheese


  • Heat oven to 400°F and spread a large, shallow roasting pan with parchment paper.
  • Put tomatoes, pepper, zucchini, onion, garlic, basil, salt, and pepper in pan and spray with safflower oil; toss to coat. Roast, stirring occasionally, until vegetables are browed and crisp-tender, about 30 minutes.
  • Spray 8- or 10-oz ramekins or custard cups with nonstick spray.
  • Divide vegetables evenly among cups.
  • Beat eggs and divide into fourths.
  • Make a well in the center of the vegetables and carefully break 1 egg into each cup.
  • Sprinkle with cheese.
  • Place cups on baking sheet and bake until eggs are just set, 20 to 25 minutes.
  • Makes 4 servings.

Nutritional Information (1 Ramekin Is One Serving)

  • 157 calories
  • 6 grams fat
  • 12 grams carbohydrate
  • 12 grams protein
  • 3 grams fiber

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