Spinach and ricotta stuffed shells
Pasta shells filled with spinach and ricotta beneath a tomato sauce.
About 55 min · 540 kcal · 30 g protein per serving
Vegetarian
Eggs baked in spiced tomato and pepper with feta
Eggs baked into a cumin and paprika tomato sauce with feta.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm whites set in 6 to 9 minutes covered over low heat
- Confirm the sauce is thick enough to hold a hollow after 15 minutes
- Photograph the finished pan
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 565 kcal
- per serving
- Protein
- 28 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, gluten, milk. Check the labels on packaged ingredients:
- roasted red peppers from a jar. Jarred peppers are packed in brine and can contain sulphites; check the label.
- chopped tomatoes. Tinned tomatoes vary in added salt; the sodium figure uses a standard salted tin.
- feta. Some feta is made with animal rennet; check the label if you are vegetarian.
- pitas. Pita can contain soya or sesame; check the label.
Cooking steps
Warm the oil in a wide frying pan over medium-low heat, add the cumin and paprika and cook for 30 seconds, until they smell toasted rather than raw.
Add the drained roasted peppers, sliced, and the tomatoes. Simmer for 12 to 15 minutes, until the sauce has thickened enough to hold a hollow.
Make four hollows in the sauce with the back of a spoon and crack an egg into each.
Cover the pan and cook over low heat for 6 to 9 minutes.
Cooked when: the whites are set and the yolks are firm.
Break the feta into pieces over the top, warm the pita, and bring the pan to the table.
The useful detail
Cover the pan once the eggs are in. The trapped steam sets the tops from above, which is the only way the whites firm up before the bases catch on the pan.
Make it work for you
One serving is Two eggs with half the sauce and a pita. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Fresh red peppers instead of jarred
Less sweet and less soft. Fry them for 10 minutes before the tomatoes go in.
Per serving: about 5 kcal less, about the same protein, about the same fat.
Soft goat's cheese instead of feta
Creamier and less salty; it melts into the sauce rather than sitting on it.
Per serving: about the same energy, about 2 g more protein, about the same fat.
Flatbread instead of pita
Thinner and better for scooping.
Per serving: about 15 kcal more, about the same protein, about 2 g more fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A dish where four eggs across two servings do the work of a meat course, with the feta for salt rather than for bulk.
| Energy | 565 kcal |
|---|---|
| Protein | 28 g |
| Fat | 29 g |
| of which saturates | 11 g |
| Carbohydrate | 51 g |
| of which sugars | 12 g |
| Fibre | 9 g |
| Sodium | not calculated |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| paprika | 2.5 g | FDC 171329Spices, paprika | 6 kcal | 0.3 g |
| roasted red peppers from a jar | 200 g | FDC 2710799Red pepper, cooked, as ingredientCalculated as plain cooked red pepper, FoodData Central's closest record. Jarred peppers are packed in salted brine that the record does not include, so sodium is left uncalculated for any recipe that uses them rather than shown too low. | 66 kcal | 1.9 g |
| chopped tomatoes | 400 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 64 kcal | 3.2 g |
| eggs | 200 g | FDC 171287Egg, whole, raw, fresh | 286 kcal | 25.1 g |
| feta | 100 g | FDC 173420Cheese, feta | 265 kcal | 14.2 g |
| pitas | 120 g | FDC 174916Bread, pita, whole-wheat | 314 kcal | 11.8 g |
| Whole recipe | Divided by 2 | 1130 kcal | 56.9 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. sodium could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- The sauce keeps 3 to 4 days on its own and is worth making ahead. Cooked eggs do not reheat well, so bake them fresh into reheated sauce.
- Reheating
- Reheat the sauce until 74°C / 165°F, steaming hot throughout before adding fresh eggs.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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A savoury mushroom-lentil filling with a soft potato topping.
About 1 hr · 360 kcal · 20 g protein per serving
Vegetarian