Prep Time

5 Minutes

Cook Time

20 Minutes


  • 1 Tbsp. Olive Oil
  • 1 Medium White Onion, Diced
  • 1 Small Zucchini, Diced
  • 1 Medium Bell Pepper, Any Color, Chopped
  • 3 Cups Kale, Stems Removed And Roughly Chopped
  • 2 Cups No-Salt-Added Tomato Sauce
  • 1 Tsp. Dried Oregano
  • 1 Tsp. Garlic Powder
  • 4 Large Eggs
  • 1/4 Cup Crumbled Feta Cheese
  • ¼ Tsp. Kosher Salt
  • ¼ Tsp. Ground Black Pepper
  • Fresh Parsley, To Garnish
  • 4 Pieces Whole Wheat Toast Or Pita Bread, To Serve

Serving size:

1 egg, 1 pita bread and 1 scant cup sauce

Per serving:

Fat 11 g; (Sat Fat 3.5 g); Protein 18 g; Carb 56 g; Fiber 5 g;
Cholesterol 195 mg; Sodium 560 mg; Total Sugar 12 g (includes 0 g Added Sugars)

Tip from Ellie:

Swap in any leafy green for the kale, such as spinach, collard greens or Swiss chard, and feel free to use mozzarella or soft goat cheese instead of feta.

Preparation Steps:

  1. Heat olive oil in a large pan over medium heat. Add onion saute for 2-3 minutes until onion is translucent.
  2. Add in zucchini and chopped bell pepper. Saute for about 5 minutes.
  3. Add kale to the pan and saute for about 1 minute, until slightly wilted. 
  4. Add in tomato sauce, thyme, oregano, garlic powder, salt, and pepper, adjusting for taste. Cook for 3 minutes, stirring regularly.
  5. Using the back of a spoon, make a “well” in the sauce mixture and crack the eggs into the sauce. Next, sprinkle with crumbled cheese and cover the pan with a lid. Turn heat down to medium-low and simmer.
  6. Let cook until egg whites are done (around 5-10 minutes), making sure not to overcook.
  7. Remove pan from heat, and top with fresh parsley, cracked pepper, and an extra drizzle of olive oil. Enjoy hot and serve with a side of freshly toasted whole wheat toast!
© Tomato Wellness