Egg, Vegetable and Feta Pots

Lazy Sunday mornings are for brunch, but after overhauling my lifestyle over the past year, brunch makes me a bit nervous. So many of my former g0-to recipes easily took up half of my daily caloric goal, and were so full of fat and sugar, it’s really little wonder that I ended up so unhealthy (especially considering these were not just a once-a-week splurge, but an extension of an already crappy diet).

I honestly feel that part of the reason I’ve found this journey to be so easy is that I haven’t looked at food in terms of “I can’t eat that”, but in terms of “I can’t wait to try this new recipe” or “how can I eat a little of that and still come in under my goals for the day”, incorporating better choices and a new way of eating into my already established love of food and cooking. It’s been a fun revamp of my cooking repertoire, not a deprivation of the most basic pleasures of life.

This one is a firm favourite of mine – a nice change from an omelette, these egg pots are fluffy and hearty, and delicious enough for the whole family to enjoy. I am happy enough to forego the side of toast, as it really is quite filling, but it’s excellent to know it’s there if I’m particularly hungry. Without the toast, it’s a nice 274 calorie brunch- add another 85 calories or so for a slice of whole meal toast with cottage cheese.

Serves 2


5ml spray oil

1tsp olive oil

125g sweet potato, grated

50g red capsicum, diced

40g baby spinach

1tsp minced garlic

4 eggs, beaten

30g Greek feta

tbsp dried parsley


1. Preheat oven to 180C, and spray two ramekins lightly with oil

2. Heat oil in large frypan over medium heat. Cook sweet potato and capsicum, stirring, for 5 minutes until softened.

3. Add baby spinach and stir to wilt. Remove from heat and allow to cool slightly.

4. Combine eggs, feta and herbs in a large bowl. Add vegetable mixture and mix well.

5. Divide mixture between ramekins and bake for 25 minutes. Serve with toast, as desired.