Chorizo and Egg Bake

Why This Works for Intermittent Fasting

Chorizo delivers a high fat-to-protein ratio that keeps hunger at bay for 5 to 7 hours without spiking blood sugar. Combined with eggs—the most bioavailable complete protein source available—this bake covers your protein needs for the entire morning while keeping insulin low. Everything cooks in one pan with minimal cleanup, making it ideal for the first meal of a 16:8 or 18:6 eating window.

Ingredients

• 200g chorizo sausage, sliced or crumbled (cured or cooking chorizo both work)
• 4 large eggs
• 100g cherry tomatoes, halved
• 30g baby spinach
• 2 tablespoons butter or olive oil
• 1 teaspoon smoked paprika
• Salt and black pepper to taste
• Fresh parsley or chives to garnish (optional)

Instructions

1. Preheat your oven to 200°C (180°C fan / 400°F).
2. Heat an oven-safe frying pan over medium heat. Add butter or olive oil.
3. Add the chorizo and cook for 3–4 minutes, stirring occasionally, until the fat is rendered and the edges begin to caramelise.
4. Add the cherry tomatoes, cut side down. Cook for 2 minutes until they begin to soften and release their juices.
5. Add the baby spinach and stir briefly until just wilted, about 30 seconds.
6. Sprinkle smoked paprika over everything and stir to combine.
7. Make four wells in the chorizo mixture. Crack one egg into each well.
8. Transfer the pan to the oven and bake for 10–12 minutes, until the egg whites are fully set but the yolks remain soft. Bake 2 minutes longer for fully set yolks.
9. Remove from the oven, season with salt and pepper, garnish with parsley or chives if using. Serve directly from the pan.

Nutrition Per Serving

Values are approximate and vary with chorizo brand and egg size.

Fasting Compatibility

Ideal for 16:8 and 18:6 protocols as the first meal of the day. The fat and protein combination delivers stable energy for 5 to 7 hours without an insulin spike. For OMAD practitioners, double the recipe and add a large leafy green salad with olive oil to round out the meal.

Related Recipes

• Bacon and egg cups baked in avocado
• Baked eggs in tomato and chorizo sauce
• Beef and egg skillet with peppers and onion

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.