Easy Sheet Pan Eggs with Vegetables

Total Time: 20 mins
Serves: 6

Ingredients

• 1 green bell pepper, cored and thinly sliced
• 1 orange bell pepper, cored and thinly sliced
• 1 red bell pepper, cored and thinly sliced
• 1 medium red onion, halved then thinly sliced
• Kosher salt and black pepper
• Spices of your choice, I used 2 tsp za’atar blend, 1 tsp ground cumin and 1 tsp Aleppo chili pepper
• Extra virgin olive oil
• 6 large eggs
• Chopped fresh parsley, a large handful
• 1 Roma tomato, diced
• Crumbled feta, a small bit to your liking (optional)

Instructions

1. Preheat the oven to 400 degrees F.
2. Place sliced bell peppers (all colors) and red onions in a large mixing bowl. Season with kosher salt and pepper, 1 tsp za’atar, 1 tsp cumin and 1 tsp Aleppo chili pepper (keep the remaining za’atar for later). Drizzle with extra virgin olive oil. Toss to coat.
3. Transfer the pepper and onion medley to a large sheet pan. Spread in one layer. Bake in a heated oven for 10 to 15 minutes. 
4. Remove pan from the oven briefly. Carefully make 6 “holes” or openings among the roasted veggies. Carefully crack each egg into a hole, keeping the yolk intact (it helps to crack the egg in a small dish to slide carefully into each hole.) 
5. Return pan to oven and bake until the egg whites settle. Watch the yolks to see them turn to the doneness you like (anywhere from 5 to 8 minutes).
6. Remove from oven. Season eggs to your liking. Sprinkle remaining 1 tsp za’atar all over. Add parsley, diced tomatoes, and a sprinkle of feta. Serve immediately!

Why we Recommend This Recipe:

1. Heart-Healthy Ingredients

• Peppers: Rich in fiber, which can help lower cholesterol levels and improve heart health. It’s also a good source of vitamin C, which helps boost our immune system.
• Avocado Oil or Olive Oil: High in monounsaturated fats, which are known for their heart health benefits, helping to reduce bad cholesterol (LDL) and increase good cholesterol (HDL).

2. Rich in Nutrients

This dish offers a variety of important vitamins and minerals:

• Vitamin C from the peppers for proper immune function, collagen synthesis, and a powerful antioxidant. 
• Vitamin B12 from the eggs to support eyes, bone, skin, mood and brain health.
• Calcium from the feta, essential for bone health.

3. Balanced Meal

The combination of lean protein, healthy fats, and fiber-rich vegetables makes this a well-balanced, nutrient-dense meal. It keeps you feeling fuller for longer, supporting weight management, which is crucial for maintaining healthy blood pressure levels. Bonus points if you add seasonal foods like broccoli and sweet potato! 

4. Anti-Inflammatory Benefits

Ingredients like olive oil, spices and fresh herbs, have anti-inflammatory properties, which can help reduce chronic inflammation in the body—a factor linked to hypertension and heart disease.

Recipe provided by The Mediterranean Dish