Mediterranean Smashed Eggs
12 min · 1 serving · 410 kcal/serving
Mediterranean Smashed Eggs – at a glance
Mediterranean Smashed Eggs is a high-protein Fitaily recipe for 1 serving (lunch). You can make it in about 12 minutes. One serving has about 410 kcal, 25.1 g protein, 35.5 g carbs, 20.4 g fat.
A delicious, high-protein twist on scrambled eggs. Boiled eggs are mashed with fresh herbs, tangy feta, sun-dried tomatoes, and creamy yogurt, then served on toasted bread for a quick and flavorful meal.
Nutrition per serving
| Calories | 410 kcal |
|---|---|
| Protein | 25.1 g |
| Carbs | 35.5 g |
| Fat | 20.4 g |
We calculate macros from the ingredients and the Fitaily product database. These are estimates — manufacturer labels and serving sizes may differ. This is not individual dietary advice.
Which diet is this recipe for?
Fitaily tags: wegetariański, wysokobiałkowy. Meal: obiad. Tags come from the recipe author, not from a lab.
Possible allergens
Based on ingredient names, these may appear: mleko. This is automatic word matching, not an allergen certificate.
Ingredient substitutions
- Dairy can often be replaced with a plant-based drink or coconut yogurt; taste and macros will change slightly.
Storage and reheating
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.
Ingredients
- 100 g Eggs
- 10 g Fresh herbs (basil, chives, dill)
- 30 g Sun-dried tomatoes
- 15 g Greek yogurt
- 15 g Feta cheese
- 40 g Toast
- 5 g Butter
Preparation
- Bring a pot of water to a boil. Carefully add the eggs and cook for 6.5 minutes.
- Remove the eggs from the boiling water and immediately place them into a bowl of cold water to stop the cooking process.
- Peel the eggs and place them in a mixing bowl. Add the chopped herbs, crumbled feta, sun-dried tomatoes, and yogurt.
- Mash everything together with a fork until combined but still slightly chunky.
- Season with salt and pepper to taste, then pile the mixture onto a slice of buttered toast.
Frequently asked questions
How many calories and protein are in one serving of Mediterranean Smashed Eggs?
One serving has about 410 kcal, 25.1 g protein, 35.5 g carbs, 20.4 g fat. The calculation comes from the Fitaily ingredient database and is approximate.
Is Mediterranean Smashed Eggs vegetarian?
The recipe is tagged vegetarian. It is not automatically vegan if dairy or eggs appear.
How to add more protein to Mediterranean Smashed Eggs?
One serving has about 25.1 g protein. You can add lean dairy, tofu, high-protein dairy or a bigger portion of meat/fish — remember calories will go up too.
Is Mediterranean Smashed Eggs good for meal prep?
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.