Low Calorie Mexican Baked Eggs

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Low Calorie Mexican Baked Eggs

I am so delighted to be participating in The Secret Recipe Club this month.  It is so exciting, kind of like Christmas.  How it works…  A name is ‘drawn’ and assigned to you.  “You simply choose any recipe from the blog you are assigned, make or bake it, and blog about it on the date specified…”

I drew Kitchen Trial and Error.  I clicked on the link and took a look around.  Kitchen Trial and Error is a fabulously delicious blog!!!  It is written by Kate, a twenty-something living in the great state of New York with her husband Jason.  I really enjoyed her down to earth writing.  I was pleasantly surprised  by the occasional recipe post from Jason.  I think I may have given Mr. W (my husband) an idea or two. I highly recommend you check out her blog.  You will not be disappointed!

I started looking for recipes.  You really think that is going to be easy when you start.  I had 3 windows open with about 10 different tabs each…  Oh my, so much fantastic food.  Mr. W had about 5 recipes picked out for me. They are now on my list of things to bake.  I finally settled on something that I though could be “On the Lighter Side” with a few minor adjustments, and that looked absolutely delicious.  And it was!!!

Prepared with egg whites – 189 calories and 14g protein, per serving.

Recipe adapted from Kitchen Trial and Error  

mexican baked eggs in ramekin

Low Calorie Mexican Baked Eggs

Donna Elick
Low Calorie Mexican Baked Eggs
Tried this recipe?Please comment and review!
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main
Cuisine Mexican
Method Oven
Servings 4

Ingredients
 

  • 1 teaspoon olive oil, Extra virgin
  • 1 small onion, grated (or minced)
  • 2 cloves garlic, minced
  • 14.5 ounce can diced tomatoes
  • 1 teaspoon Mexican spice mix
  • 1 teaspoon dried oregano
  • 15 ounces black beans, rinsed and drained
  • 8 egg whites, I did a whole egg in 2 of them instead, 2 egg whites or 1 egg per dish
  • 1/2 cup 2% Mexican cheese blend, shredded
  • 1/4 cup fresh parsley, chopped

Instructions
 

  • Lightly rub 4 ramekins with olive oil. Place them on a small cookie sheet. Set aside.
  • In a medium skillet, add olive oil to lightly coat bottom of pan, set over medium heat. Add the onion and garlic and saute until starting to soften, about five minutes.
  • Add tomatoes, spices and stir constantly about 2 minutes.
  • Add the black beans, simmer about 10 minutes, or until thickened.
  • Preheat oven to 400°.
  • Divide the tomato mixture among the ramekins.
  • Crack an egg or 2 egg whites on top of the mixture.
  • Bake for 15 minutes, remove from oven and sprinkle with cheese. Place back into oven for 5 minutes.
  • Garnish with parsley and serve.

Nutrition

Serving: 1 | Calories: 267cal | Carbohydrates: 34g | Protein: 21g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 13mg | Sodium: 337mg | Sugar: 4g | Fiber: 12g | Calcium: 199mg | Iron: 4mg

All nutritional information is based on third party calculations and is only an estimate. Each recipe’s nutritional value will vary depending on the ingredients used, measuring methods, and portion sizes.

Tried this recipe?Let us know how it was!

Originally Published Sep 12, 2011

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28 Comments

  1. Absolutely reheats well too! I was looking for a healthy breakfast this morning and I remembered I had one in the fridge. I put it in the microwave for 2 minutes with the plastic wrap over top and it was perfect.

  2. I love the term low-calorie and eggs in one sentence because I am an egg fiend in the worst way! The spicy Mexican twist with the tomatoes and black beans sounds amazing! Wish I could taste this very minute! Great job on a fantastic recipe, for SRC!

  3. i'm loving reading people's secret recipe club posts! it's such a good way to find out old recipes from new (to me) bloggers! 🙂

    plus, i'm a sucker for things like this in individual dishes. too cute. obviously, i want to make this asap!

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