Real food. Real flavor. Real life.
This dish is built from simple ingredients: tomatoes, peppers, onions, garlic, herbs, spices, olive oil, and eggs.It is bold, warming, satisfying, and works beautifully for breakfast, brunch, lunch, or a lighter dinner.
It fits the MW&B lifestyle because it gives you protein, plants, healthy fats, flavor, and comfort without leaning on ultra-processed ingredients. The MW&B recipe framework focuses on real food, meaningful protein, plants leading the plate, healthy fats, fiber, low added sugar, and meals people actually want to eat again.
MW&B Tomato, Pepper & Egg Skillet
Serves
2 to 4
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes
Ingredients
For the Tomato Pepper Sauce
- 2 tablespoons extra virgin olive oil
- 1 small yellow onion, finely diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced, optional
- 3 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon dried oregano
- ¼ teaspoon chili flakes, optional
- 1 tablespoon tomato paste
- 1 can crushed tomatoes, 14–15 oz
- ½ cup cherry tomatoes, halved, optional
- Sea salt
- Freshly ground black pepper
For the Eggs
- 4 large eggs
- 2 green onions, thinly sliced
- 2 tablespoons fresh parsley or cilantro, chopped
- Extra black pepper
- Optional: 2 tablespoons crumbled feta or goat cheese
- Optional: squeeze of lemon
Method
Heat a large skillet over medium heat. Add the olive oil.
Add the onion and peppers. Cook for 6–8 minutes, stirring occasionally, until softened.
Add the garlic, smoked paprika, cumin, oregano, chili flakes, salt, and black pepper. Cook for 30 seconds, just until fragrant.
Stir in the tomato paste and cook for 1 minute to deepen the flavor.
Add the crushed tomatoes and cherry tomatoes if using. Bring to a gentle simmer.
Cook for 10–12 minutes, stirring occasionally, until the sauce thickens slightly.
Use the back of a spoon to make 4 small wells in the sauce.
Crack one egg into each well. Cover the pan and cook for 5–8 minutes, depending on how runny you like the yolks.
Remove from the heat. Scatter over the green onions and fresh herbs.
Finish with extra black pepper, a little lemon juice if using, and feta or goat cheese if you want a creamier finish.
Serve warm.
MW&B Why This Fits
Real Food First: This recipe uses eggs, tomatoes, peppers, onions, garlic, herbs, spices, and olive oil. Simple ingredients, big flavor, no processed high in sugar sauce.
Build and Keep Muscle: Eggs provide high-quality protein, along with nutrients like choline, selenium, and vitamin B12. For a higher-protein meal, serve with Greek yogurt on the side or add white beans, chickpeas, shrimp, or chicken.
Plants Lead the Plate: Tomatoes, peppers, onions, garlic, green onions, and herbs bring color, flavor, and plant variety.
Gut Health: The vegetables and herbs add fiber and plant compounds. Add beans or lentils to increase the fiber even more.
Steady Energy: Protein from the eggs, fat from olive oil, and fiber from the vegetables help create a balanced meal that feels satisfying without being heavy.
Healthy Fats: Extra virgin olive oil adds flavor and satisfaction. Egg yolks also contribute fat-soluble nutrients.
Reduce Harmful Inputs: This dish has no added sugar and does not rely on ultra-processed ingredients. Using canned tomatoes with no added sugar keeps it simple and clean.
Flavor Is Compliance: Garlic, cumin, smoked paprika, chili, herbs, and tomatoes make this deeply flavorful.
Estimated Nutritional Breakdown
Approximate per serving, based on 4 servings
- Calories: 210–280 kcal
- Protein: 9–13 g
- Carbohydrates: 14–20 g
- Fiber: 4–6 g
- Total fat: 13–19 g
- Saturated fat: 3–5 g
- Sugar: 7–10 g
- Added sugar: 0 g
- Sodium: 350–650 mg, depending on canned tomatoes and added salt
- Potassium: 600–850 mg
- Vitamin C: high, from peppers and tomatoes
- Vitamin A: moderate to high
- Choline: good source, from eggs
- Iron: moderate
Nutrition will vary depending on the size of the eggs, amount of olive oil, salt, cheese, and whether you serve it with bread, beans, grains, or yogurt.
If Serving as 2 Larger Portions
- Calories: 420–560 kcal
- Protein: 18–26 g
- Carbohydrates: 28–40 g
- Fiber: 8–12 g
- Total fat: 26–38 g
For a stronger MW&B main meal, add chickpeas or white beans to the sauce, or serve with grilled chicken, shrimp, or a side of Greek yogurt.
MW&B Serving Suggestion
Serve with:
- Toasted sourdough
- Warm whole-grain pita
- White beans stirred into the sauce
- A side of arugula salad
- Roasted sweet potatoes
- Greek yogurt with lemon and herbs
Chef Mark’s Tip
Let the tomato sauce simmer long enough to thicken before adding the eggs. If the sauce is too watery, the eggs will steam instead of gently nestling into the sauce. Finish with fresh herbs right at the end so the dish stays bright.
Real food, real flavor, real life.
