Feta Egg Tomato Rings

Easy summer meals, I love them from my head tomatoes! See what I did there, I’m punny (groan)! When summer brings me a bumper crop of tomatoes, I keep finding ways to use them up.

Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese.  Low-cal, but still lots of protein, a great quick breakfast or lunch idea.

These low-cal Feta Egg Tomato Rings are one of my favorite quick egg recipes of all time and make a healthy and nutritious breakfast, lunch or light dinner.

So easy to make this quick, 4-ingredient meal!

I was inspired by egg recipes that use a slice bell pepper for a ring to contain scrambled or sunny-side up egg. This egg and tomato breakfast hack also reminds me of “egg in a hole” toast where you use a biscuit cutter to remove a circle from the center of your toast, and then crack an egg in the middle.

The entire batch of this low-cal egg recipe has just 136 calories, 8g fat, 7g protein and 10g protein. Honestly, I’d make two for myself!

Pick tomatoes that are about 5 to 6 ounces and “medium ripe” — too ripe and the rings loose shape, too firm and the inside is too hard to smash up for the filling.

I used an approximate 6-ounce tomato (because that’s what I had), and it made 5 slices (discarding the small stem and bottom ends). I wouldn’t use a smaller tomato, but a bigger one would be great too – however, you may need to whisk up a second egg to accommodate the larger openings.

One of the keys to this egg tomato recipe is finding a glass that, when inverted, will “punch out” the center. Lol, I’m using a cordial glass in the video. Of course, you can also trim out the middle with a paring knife.

When you remove the center of the tomato slices, you want to save the tomato “guts” – e.g., the core, the seeds and the locular jelly (that’s the official term). Those are added to the fork-whisked egg and smashed up. If some parts of the core are too tough to mash, just discard that section. Each center took about 1 tablespoon of the whisked egg and tomato filling, which worked out perfectly. If you are using a larger tomato, you will need to whisk up a second egg.

Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese.  Low-cal, but still lots of protein, a great quick breakfast or lunch idea.

Once you spoon your egg mixture into the tomato ring and sprinkle with basil and feta (or your favorite cheese), they are cooked a few minutes until set – you will not be flipping. That’s it, whoo-hoo – you are finished with this easy egg recipe – serve on a salad, on a piece of whole-grain toast, or however moves your taste buds! Enjoy.

Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese.  Low-cal, but still lots of protein, a great quick breakfast or lunch idea.  Find more healthy recipe to fuel an active lifestyle at thefitfork.com
5 from 4 votes
Feta Tomato Egg Rings
Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese.
Course: Breakfast, brunch, lunch
Keyword: egg, low cal, tomato
Calories: 136 kcal
Ingredients
  • 1 5 to 6 ounce tomato
  • 1 large egg
  • 1 tablespoon crumbled feta
  • Dash salt and pepper
  • 1 teaspoon chopped basil
Instructions
  1. Slice tomato crosswise, in approximate 1/3” slices, discarding small stem and bottom ends.
  2. Use small glass or paring knife to remove the seeds, locular jelly and core (save all of this) from tomato. This creates the delicate rings.
  3. In a small bowl, fork-whisk egg. Add tomato “guts,” tossing away any core pieces that are too hard to smash up with a fork.
  4. Carefully add rings to a non-stick skillet. Fill each ring with approximately 1 tablespoon of the egg-tomato mixture. I had 5 rings and the filling amount worked out perfectly, If you use a bigger tomato, you may need another egg.
  5. Sprinkle egg mixture with crumbled feta cheese and basil.
  6. Cook over medium heat until center set and firm to touch, about 4 to 5 minutes. You will NOT be flipping. Serve with salad, on toast or however desired!
Recipe Notes

Live Life Fully, Don’t Stress Little Problems! Mind & Body Products to Help

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Living life to the fullest reaps so many rewards and opportunities.  You love more, you feel more, you see more, you do more, you move more, you give more.  But living life, in general, creates little “issue areas” that can put a damper on ‘seizing the day’ if you allow it.

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NO MORE GETTING HANGRY

Pursing all the things I love (plus life’s obligations) sometimes gets my schedule overbooked and puts me on the go-go-go. In the past, this has led to a skipped meal or not having time to grab a post-workout snack. Missed opportunities for nourishment and refueling are not good for my general health and wellness. Getting hangry between meals is the WORST – not just for my body, but for friends, family and innocent bystanders.  However, when I make a priority of eating to fuel my goals and staying on top of timing my protein through the day, life is GOOD!  Point of reference, I try to get 25-30g protein at each meal, and 10g for snacks.  

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NO MORE ANNOYINGLY DRY SKIN

Every woman wants to feel presentable, if not absolutely fabulous – am I right?!  But I am plagued with dry skin, especially coming out of cold weather. After a winter of sitting in front of my space heater all day, these legs of mine look like old, dried-up elephant hides. With shorts-season underway and a bikini-baring trip to Mexico this week, I needed to feel fabulous again STAT!

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NO MORE STRESSING OVER SCARS

If you are living life, it’s pretty hard not to get a scar. Collectively, there are something like 100 million new scars made per year, or so they say. I personally have a zillion and they sometimes make me feel awkward – at least, if I have to recount to stories of how I got them!  Whether it’s fresh new scar from something as simple as scraping your knee or an existing scar resulting from surgery, New Skin® Scar Fade™ is an easy, quick, and effective way to make scars less visible for adults. Use on new or existing scars from injury, surgery, burns, and stretch marks. It is even safe to use on the face for acne scars.

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NO MORE AWKWARD BLADDER SITUATIONS

I sometimes pee myself a little, involuntarily. There, I said it. Initially, this problem arose with the pregnancy, birth, post-partum process from three nine-pound babies. With one delivery, I suffered a urethral tear, and that definitely didn’t help the situation.  This was about a 15-year time chunk of my life where I suffered with prolapse and incontinence. You can search the blog, I’ve written about it before – and how I finally, mostly healed under my own volition, with time and with exercises to improve muscle weaknesses! However, I do notice that hormones also tend to play a big role in leakage for me, certain times in the month. And now that I’m flirting with menopause, I’m experiencing this problem just a little more frequently again.  

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But instead of being embarrassed or not living life, I just dealt with it (and sometimes still do) as needed, and then move on to live life. So should you!  In fact, if you are a woman in North America, chances are 1 in 3 that you suffer from urinary incontinence, you are not alone! It annoys me that there is a stigma attached to this – a woman’s body is always evolving and, as I mentioned for me, the post-partum and menopause years are two life stages when this can be the biggest issue. TENA Intimates pads offer a solution you can feel confident using and have been gynecologically tested. The pads are made with super absorbent materials that help lock away moisture from your skin, preventing irritation and discomfort. This breathability also helps control odor.

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12 High-Protein Breakfast Recipes for One and Not a Single Smoothie!

12 High-Protein Breakfast Recipes for One and Not a Single Smoothie

It’s breakfast time again, it happens every single day! Looking for something quick, easy and perfectly portioned just for YOU! Here are a dozen of my favorite high protein breakfast recipes that have 20 to 30 grams of protein, the optimal amount of protein to get your day started. I also eat many of these protein breakfast ideas after a workout or before bed for muscle management and recovery! Enjoy!

Protein Nut Butter Toast with Strawberries

Protein Nut Butter Toast with Strawberries

I love this hearty, sweet toast with the most! If you don’t have official protein butter, just mix in 2 teaspoons of protein powder into your traditional nut butter. 424 Calories, 30 g carb, 22g fat, 27g protein

Easy Low-carb Peanut Butter Mug Cake

Easy Low-carb Peanut Butter Mug Cake

  • 3 Tbsp. peanut or almond butter
  • 1 large egg
  • 1 Tbsp. unflavored collagen powder
  • ¼ tsp. baking soda
  • Toppings of choice

In a minimum capacity 8-ounce mug, mix together all ingredients. Use a fork to whisk around until smooth and incorporated. Microwave for 75 to 90 seconds on high power. Mug can will puff way over the rim like a souffle, and then settle back down some when cooled. While still warm, top as desired with syrups, nuts, whipped cream, etc. 377 calories, 29g fat, 10g carb, 25g protein

Egg Cheese & Leftover Grain Waffle

Egg, Cheese & Leftover Grain Waffle

  • 2 large eggs
  • 1/2 cup pre-cooked grain like rice, oats or quinoa (I used a rice-quinoa blend)
  • 2 Tbsp. shredded cheese
  • Salt and pepper to taste

Heat a mini waffle iron. Mix together egg waffle ingredients in bowl and pour into hot iron (should make 2 to 3 waffles). If you don’t have leftover rice, you can use from a ready-to-eat rice pouch.  Leave batter in waffle iron for a couple minutes, until indicator light goes off. Top with salsa, guacamole or other toppings of choice. 324 calories, 19g fat, 19g carb, 20g protein

60 Second Beef & Veggie Mug Omlete makes getting a healthy breakfast one less thing to worry about!

Quick Egg & Beef Mug Omelet

  • 2 large eggs
  • 2 tablespoons pre-cooked ground beef (or leftover taco meat)
  • 1 Tbsp. shredded cheese
  • ¼ cup blend of veggies like chopped tomatoes, chopped spinach, green onions, etc.

Spray one large microwave-safe mug (14-oz) or bowl with non-stick cooking spray. Add 2 egg and 2 tablespoons water; whisk with fork. Stir in cheese and vegetables. Microwave, uncovered, on HIGH 30 seconds. Remove from oven; stir. Continue to microwave on HIGH 30 to 60 seconds or until eggs are just set. Let cool, season with salt and pepper, as desired. 220 calories, 13g fat, 4g carb, 24g protein

A single-serving batch of Cinnamon Protein Waffles can be whipped up in minutes to help fuel you’re the day’s adventures (or endless task of errands, by default). Gluten-free, no added sugar, and low in carbs. Simple to scale up for meal prep and store in freezer.

Cinnamon Protein Waffles (Gluten-free)

Whip up a stack of these satisfying waffles in minutes, they smell and taste delicious – especially with some sugar-free maple syrup. I use a little mini-waffle iron and make one at a time, or a big 4-square iron will work too (to make all at once). I use banana flour to keep lower carb and gluten-free, but you may swap flours. Protein boost thanks to a plant-based protein powder, Nuzest.  Get a discount code and the entire recipe on this POST . Makes 4 small waffles, 220 calories, 8g fat, 9g carbs, 27g protein

Power into the day fueled by chocolatey waffles made with protein powder. Only takes minutes to make, is gluten-free, has no added sugar, and moderate in carbs. A single-serve recipe, but simple to scale up for meal prep. Enjoy 28 grams of protein per serving!

Double Chocolate Protein Waffles (Gluten-Free)

Hello, chocolate!! These Double Chocolate Protein Waffles seem so indulgent, you may think it’s dessert! But a plant-based chocolate protein powder and just a few mini sugar-free chocolate chips make this sweet protein breakfast in the mini waffle maker, suitable for a morning meal! This mini waffle recipe uses banana flour too. Get a Nuzest discount code and the entire recipe on this POST. 330 cal, 28g carb, 14g fat, 28g protein,

Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!

Giant Strawberries ‘n Cream Breakfast Cookie for One (Gluten-free)

A cookie as big as yo’ face and nutritious enough for breakfast – I call that a win-win! Actually, this cookie is so filling, sometimes I just eat half and save the other half for later in the day. Get entire recipe on POST. 380 cal, 20g fat, 18g net carb, 31g protein

Giant Cherry Almond Protein Breakfast Cookie

Giant Cherry Almond Protein Breakfast Cookie – 25 grams protein in this one!

Vanilla Pear Quinoa Breakfast Bowl

Vanilla Pear Quinoa Breakfast “Bake”

A delightful change from oats, this recipe that uses leftover quinoa is “make-to-mouth” in just 5-6 minutes. If you don’t have leftover or meal-prepped freezer quinoa, a ready-to-eat quinoa will do. A deliciously warm and satisfying way to fuel adventures. Get full recipe on my IG POST. 526 calories, 20g protein, 44g net carb, no added sugar, and a whopping 14g dietary fiber.

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble makes a quick, easy and nutritious breakfast, snack or healthy dessert. Natural sweeteners used to keep the carbs low and cottage cheese to help boost the protein -- plus more than 1/2 daily requirement for fiber! For more clean eating recipes, visit thefitfork.com

Pumpkin Spice Cheesecake Chia Puddings (with Praline Topping) 

Just the right sweet and spiced so nice! This delicious chia seed pudding hits just under 20g protein, but it is just too amazing not to share! Cottage cheese is the secret ingredient for that creamy texture and protein boost. Also, not a single serve, but makes three that you can space out for breakfasts through the week.  Get full recipe on my POST  . 357 calories, 26g total carb (10g net carb, 16g fiber), 18g protein.

This no added sugar cheesecake dessert features cottage cheese and collagen blended until creamy -- sugar free chocolate chips and strawberries put this no-bake, no crust, lower carb, single-serve recipes over the top.

Chocolate Chip Breakfast “Cheesecake”

 Is it dessert, is it breakfast – you decide!! Creamy blended cottage cheese is the secret ingredient (I use 2% to keep it creamy) along with collagen from Great Lakes Wellness  (use code THEFITFORK100ff to save 15%). Sugar-free mini chocolate chips for the win, too! Get full recipe on my POST. 193 calories, 11g carb, 29.5g protein per serving

Margarita Protein Mug Muffin

Margarita Protein Mug Muffin

Sweet-tart, this limey treat makes a nice snack or way to start the day – especially if you are ready to be whisked away to a tropical vacation! Get recipe on POST. 155 cal, 5g fat, 6g carb, 20g protein

12 High-Protein Breakfast Recipes for One and Not a Single Smoothie
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Disclaimer: This post contains affiliate links. I may earn a commission through sales generated through links, however the price to you remains the same. Thank you for supporting The Fit Fork.

My 3 Favorite Healthy Ground Beef Recipes + $300 Beef Giveaway

ENTER $300 BEEF GIVEAWAY HERE*

Ground beef, it’s the most popular “cut” of beef around and for good reason – it’s versatile, economical, and provides a nutrient dense package (including zinc, iron and protein) to fuel active lifestyle. 

What would you do if you WON 30 pounds of delicious grass-fed, ground beef? I’d be jumping up and down with excitement and drooling with anticipation! Just imagine the convenience to have a freezer loaded with 30 one-pound sleeves of quality grass-fed ground beef, ready to thaw and make a favorite meal. Wink, wink – I’m sharing three ground beef recipes later in this post.

But, first, ENTER TODAY to win just what I described – 30 (THIRTY!!) one-pound sleeves of ground beef delivered on dry ice to your home. The beef is grass-fed and finished, has no added hormones or steroids, no drugs or antibiotics and is USDA-inspected. Giveaway limited to USA, contiguous 48 states.

Simple entry, only email and first name. US 48-states, only.

ENTER HERE! ENDS FEB. 25, 2022

My giveaway sponsors, Tyler and Taylor (along with their two young sons) of Reil Ranch in South Dakota, are devoted to humanely raising the best grass-fed and grass-finished beef and connecting people to their food source – and I’m all about that connection! That’s why like to get my ground beef straight from the source, and feeling that close connection in supporting America’s ranchers.

So, now that you’ve entered the ground beef giveaway, check out the three of my favorite ground beef recipes I’ve made dozens and dozens of times.  I raised up three strapping young men on these healthy beef recipes (plus a husband, lol), not to mention fueled my own running and workout adventures. I’m confident your family will love these easy ground beef meals much as mine still do.

Beef Mushroom Quinoa Chili

Beef Mushroom Quinoa Chili gets a five-star rating, even from my carnivorous sons and husband. With such a hearty, meaty taste, you’d never expect that more than half of the chili is plant-based, coming from finely chopped mushrooms and quinoa that have a similar texture to ground beef. It’s delicious, has extra nutrients like fiber, and also is mindful of your pocket book, helping to stretch your use of beef in recipes.

This “hybrid” chili recipe with beef, quinoa and mushrooms is being featured in the upcoming cookbook Seriously Good Chili by Brian Baumgartner (aka Kevin from “The Office”) which publishes in September 2022. You can pre order now.

Beef Egg Potato Bake Breakfast Casserole - TheFitFork.com

Beef and Egg Barn-raiser Bake is a breakfast casserole that has been VERY popular on my blog for years.  It’s also been featured in Taste of Home cookbooks, Beef Loving Texans, and also with me on the Home & Family Show on the Hallmark Channel.  If you’re wondering why it’s called “Barn-raiser,” it is referencing the tradition of a community cooperating together to build a barn or another structure. For that, you need nutritious fuel that tastes great (to get helpers motivated) and enough to feed a crowd – this beef and egg breakfast casserole delivers!

Farm Fresh Beef Meat Sauce
I have three amazing ways to use this sauce on the recipe post!

Farm Fresh Meat Sauce was inspired by a veggie-loaded recipe by my friends at Beef Loving Texans. I’m all about more veggies with my beef. The sauce does need to simmer for about an hour, but the short wait is definitely work it. It’s delicious served on noodles, zoodles or grits – or as a sauce for baked pasta dishes like lasagna. I usually make a double-batch to freeze because I’ve discovered a few other amazing ways to use this ground beef and vegetable sauce – in an egg bake “shakshuka” style or with a little cream and extra broth to make a quick soup!

*This post is sponsored and contains affiliate links. Giveaway limited to the USA and ends 2/25/2022 at 11:59 CT. Winner will be contacted directly by Reil Ranch.

PB & J Greek Yogurt Dip (with Raspberry Chia Quick Jam)

Peanut butter and jelly is a nostalgic childhood flavor combo, am I right?! I’ve transformed the delicious duo into a creamy Greek yogurt dip swirled with a ribbon of homemade “jam” made from frozen raspberries and chia seeds. It’s ideal for dunking in apple slices, jicama sticks, cinnamon pita chips, or however you want to freestyle it! Peanut Butter and Jelly Greek Yogurt Dip

Treat the kids (and yourself) to this smart protein snack with (no added sugar) that can be whipped up in minutes. Get the recipe for PB&J Greek Yogurt Dip today and start dipping, dunking, drizzling . . . or just dive in!

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