Baked Eggs With Beans & Greens
Baked eggs with beans and greens.
Why this is peri-perfect…This smoky black bean, kale, and cottage cheese bake is a high-protein, nutrient-dense dish that keeps your metabolism humming. Eggs and cottage cheese provide that perfect protein foundation to support lean muscle and stabilise blood sugar, while black beans add plant-based protein, fibre, and slow-release carbs to keep you full and satisfied. Kale and diced tomatoes contribute antioxidants, vitamins, and minerals to support overall health and hormone balance. Smoky paprika, cumin, and garlic bring flavour without extra calories, making each bite both comforting and nourishing. It’s a hearty, flavour-packed meal perfect for breakfast, brunch, or any time you need a protein boost. My teenage son loves this one! Serve for your family with crusty buttered sourdough toast.
Ingredients
1 tsp olive oil
1 red onion, finely chopped
2 garlic cloves, minced
1 tsp smoked paprika
1 tsp cumin
1 x 400g can diced tomatoes
1 x 400g can black beans, rinsed & drained
3 packed cups chopped kale (about 100g)
Salt & pepper to taste
200g low-fat cottage cheese
8 eggs
Optional: chilli flakes, parsley or coriander for garnish
Instructions
1. Sauté the base:
Heat olive oil in a pan. Add onion and cook until soft. Stir in garlic, cumin, and paprika; cook 1 minute more.
Add tomatoes, black beans, and kale. Simmer 10 mins until thick and kale is wilted. Season well.
2. Stir through cottage cheese (or ricotta) for creaminess and protein.
3. Preheat oven to 180°C (350°F). Lightly grease a oven-proof casserole dish.
4. Assemble the ramekins:
o Spoon bean mixture evenly into each ramekin.
o Make 8 little divots in the mix and crack in the eggs.
o Sprinkle with pepper or chilli flakes if using.
5. Bake for 25 mins (or until bubbling and eggs are cooked through and firm.
6. Cool slightly, garnish with herbs, and either:
o Serve immediately
o Cool completely, cover, and store in the fridge up to 4 days
Per serve: 400 calories, 30g protein