Baked eggs in tomato and chorizo sauce

Why This Works for Intermittent Fasting

Each serving delivers around 30g of protein and plenty of satiating fat from chorizo and olive oil, making this meal effective at suppressing hunger for hours into your fasting window. The absence of starches keeps insulin low so your fast can resume cleanly after eating. It fits naturally into a 16:8 or 18:6 eating window as a single, complete meal.

Ingredients

• 4 large eggs
• 150g Spanish chorizo, diced (no added sugar — check label)
• 1 can (400g) crushed tomatoes, unsweetened
• 3 garlic cloves, minced
• 1 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp ground cumin
• Salt and black pepper to taste
• Fresh flat-leaf parsley, chopped, to serve

Instructions

1. Preheat your oven to 180°C (350°F).
2. Heat olive oil in an oven-safe skillet or cast-iron pan over medium heat.
3. Add the diced chorizo and cook for 3–4 minutes until it begins to release its fat and the edges crisp slightly.
4. Add the minced garlic and cook for 1 minute, stirring constantly to avoid burning.
5. Pour in the crushed tomatoes, then add the smoked paprika and cumin. Season with salt and pepper. Stir to combine.
6. Reduce the heat and simmer the sauce for 10 minutes, stirring occasionally, until it thickens slightly.
7. Use a spoon to make 4 wells in the sauce. Carefully crack one egg into each well.
8. Transfer the pan to the oven and bake for 10–12 minutes, until the egg whites are set but the yolks are still slightly runny. Add 2–3 minutes if you prefer fully set yolks.
9. Remove from the oven, scatter chopped parsley over the top, and serve directly from the pan.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD. The high protein and fat content of this dish creates lasting satiety, meaning most people can comfortably fast for 16–18 hours after eating it. The absence of grains and sugars prevents an insulin spike, helping your body return to a fat-burning state quickly once the eating window closes.

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