Eggs On Toast With Feta & Tomatoes

A gorgeous and nutritious breakfast of boiled eggs on toast with feta, tomatoes and dill. I often make this dish with low-carb bread but you can use regular sourdough, gluten-free or grain-free bread options.

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Jammy Eggs On Toast With Feta & Tomatoes

If you’re sick of having the same old egg breakfast, try this fun dish of diced boiled egg on toast with feta, cherry tomatoes and dill.

You can make it with your preferred type of boiled eggs. I love it with jammy eggs.

Jammy eggs have firm whites and yolks that are still a little soft but not runny, almost sticky and spreadable. I love jammy eggs on toast as they hold their form like hard-boiled eggs when diced but the yolk’s texture isn’t grainy or chalky.

Having said that, you will enjoy this dish with poached eggs or hard-boiled eggs as it’s all about the flavour combination of savoury egg, salty feta and sweet tomatoes. I love a little dill on top but any fresh herbs of choice will work. If you don’t have fresh herbs on hand, a little dried thyme or oregano will add the right touch.

How To Make Jammy Eggs

There are a few methods for how to make perfect jammy eggs and this is the one that I use! 

Boil a pot of water and once bubbling away, carefully lower large cold eggs into it (mine are often in the fridge). Set the timer to 8 minutes. Keep the heat on high to bring the water back to simmering as quickly as possible. Once the timer is done, strain the eggs and plunge them into very cold water.

8 minutes will give you thick, spreadable yolk without any wobbly or runny whites. The time works for large eggs so if you’re using smaller eggs, reduce by a minute. If you like a slightly more runny centre, 7 minutes might work better for large eggs too. 

Jammy eggs are fabulous in dishes like Caesar salad, Nicoise salad,  kedgeree rice or ramen. 

Nutrition Notes

This breakfast recipe is for one serving and can be made with sourdough/regular bread or with low-carb or gluten-free bread. Here are macros:

Sourdough toast with 2 eggs, tomatoes, feta, dill & a pat of mayo: 322 calories, 23 g total carbs, 2.3 g fibre (21.7 g net carbs), 19.3 g protein, 16.3 g fat. Nutrient-dense, especially high in B-vitamins (including B12 and folic acid), zinc, iron, and vitamins A and K.

Low-carb bread toast with above: 354 calories, 13 g total carbs, 6.5 g fibre (6.5 g net carbs), 27.5 g protein, 16.2 g fat. I used Herman Brott Low-Carb High-Protein bread (purchased at Woolworths in Australia).

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Eggs On Toast With Feta & Tomatoes

Prep Time: 5 minutes minutes

Cook Time: 12 minutes minutes

Total Time: 17 minutes minutes

Author: Irena Macri

Servings: 1 serving

Course: Breakfast

Cuisine: Australian

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Calories: 323kcal

Try this nutritious and tasty breakfast meal of boiled jammy eggs on toast with feta, tomatoes, and dill. You can make it with regular sourdough, low-carb bread, gluten-free, or grain-free options. This recipe is for a single serving, but you can easily double the ingredients. 

Ingredients 

1x2x3x

Per person

• ▢ 2 medium eggs cold out of the fridge, free-range
• ▢ 1 slice bread toasted
• ▢ 1 teaspoon mayonnaise butter or avocado can also be used
• ▢ 1-2 tablespoons feta cheese crumbled
• ▢ 4-5 cherry tomatoes diced
• ▢ 1 tablespoon chopped dill
• ▢ Sea salt and pepper

Instructions

• Boil a pot of water. Once bubbling away, lower cold eggs in the water. Set the timer to 8 minutes; keep the heat on high to bring the water back to simmering as quickly as possible. When the timer is done, strain the eggs and plunge them into cold water. Peel after a minute.
• Note: Cooking for 8 minutes will give you thick, spreadable yolk without any wobbly or runny whites. The time works for large eggs so if you’re using smaller eggs, reduce by a minute (the same with room temperature eggs). If you like a slightly more runny centre, 7 minutes might work better for large eggs too.
• In the meantime, prepare other ingredients. Spread a piece of toasted or grilled bread of choice with a teaspoon of mayonnaise or a pat of butter or avocado. Dice the eggs and top the toast followed by crumbled feta and cherry tomatoes. Sprinkle with a little sea salt and pepper, and finish with fresh dill or another herb of choice.

Notes

I used Herman Brott Low-Carb High-Protein bread (purchased at Woolworths in Australia), but you can also have sourdough, grain-free or paleo bread, etc. The nutritional information is calculated using the low-carb bread substitute.

Nutrition

Calories: 323kcal | Carbohydrates: 6g | Protein: 26g | Fat: 20g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 0.04g | Cholesterol: 344mg | Sodium: 539mg | Potassium: 284mg | Fiber: 0.5g | Sugar: 2g | Vitamin A: 913IU | Vitamin C: 16mg | Calcium: 142mg | Iron: 2mg

Keywords: Feta, Eggs, Breakfast, Boiled Eggs, Tomatoes

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