Mediterranean Sheet Pan Egg Bake
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Mediterranean Sheet Pan Egg Bake is an easy make-ahead breakfast with tender eggs, roasted cherry tomatoes, garlic, red onion, zucchini, baby arugula, and crumbled feta, all baked on one pan. The roasted tomatoes turn soft and sweet, the feta adds a salty bite, and the 12 squares reheat well all week.
Why You’ll Love This Recipe
One pan gives you 12 breakfasts, and most of the work happens in the oven. While the tomatoes and onion roast, you whisk the eggs, pour them over, and let it bake. The squares hold together well, so you can pack them for work, reheat them in a minute, or set them out for a brunch crowd. Each piece has 8 grams of protein and only 3 grams of carbs, mostly from the eggs and feta, so it keeps you going until lunch without feeling heavy. You also get tomatoes, zucchini, arugula, and red onion before 9 a.m., which is more vegetables than most breakfasts manage. Bake it on Sunday and breakfast is covered for most of the week.
Texture and Flavor Notes
Roasting the cherry tomatoes first is what makes this work. Fifteen to twenty minutes in a hot oven softens them and brings out their sweetness, and the garlic and red onion lose their sharp bite. The eggs bake into a thin, tender layer, firm enough to cut into clean squares but still soft when you bite in. The zucchini stays just tender, and the arugula wilts into the eggs with a mild peppery taste. The feta doesn't fully melt, so you get little salty pockets scattered through each piece. The fresh arugula and feta on top add a cool contrast to the warm eggs. You end up with sweet, salty, and savory in every bite, without any one flavor taking over.
Serving Ideas
These are best warm from the oven, but they also hold up at room temperature for a couple of hours, which makes them easy for brunch. If you want a bigger breakfast, put a square on a slice of whole-grain toast or roll it up in a warm tortilla. You can also set one on a handful of extra arugula for a quick breakfast salad. For a crowd, cut the pan into 24 smaller pieces and put them out on a platter. For weekday mornings, pack two squares in a container with some fresh arugula on the side, warm up the eggs, and add the greens right before you eat. A little extra feta crumbled on top just before serving makes it look finished.
Ingredient Notes & Easy Swaps
Cherry tomatoes: Any color works. Cutting them in half helps them soften and brown in the oven. If you plan to freeze the bake, roast 2 cups (300 g) chopped bell pepper instead, since it holds up better after thawing.
Garlic: Use fresh cloves and chop them very finely so no large pieces scorch in the hot oven.
Red onion: Half of a medium onion, cut into thin strips, is all you need. A yellow or white onion works too.
Extra-virgin olive oil: It coats the vegetables so they roast instead of steaming.
Eggs: The amounts are based on large eggs, which spread into a thin, even layer across a half sheet pan.
Zucchini: Choose a firm, medium zucchini and slice it thin so it cooks through inside the eggs. If you plan to freeze the bake, stir in 1½ cups (200 g) asparagus cut into 1-inch pieces instead.
Baby arugula: It adds a light peppery bite, and the tender leaves don't need chopping. Use 2 cups (60 g) baby spinach instead for a milder flavor.
Feta: Buy it already crumbled, or crumble a block with your fingers. Crumbled goat cheese works the same way, or leave the cheese out for a dairy-free version.
Kosher salt: If you only have table salt, use ¼ teaspoon instead of ½ teaspoon, since table salt is saltier by volume.
Black pepper: Freshly ground gives the best flavor.
Mediterranean Sheet Pan Egg Bake
Description
Mediterranean Sheet Pan Egg Bake is an easy make-ahead breakfast with tender eggs, roasted cherry tomatoes, garlic, red onion, zucchini, baby arugula, and crumbled feta, all baked on one pan. The roasted tomatoes turn soft and sweet, the feta adds a salty bite, and the 12 squares reheat well all week.
Ingredients
- 2 cups (250 g) cherry tomatoes, halved
- 6 garlic cloves, minced
- ½ medium red onion, thinly sliced
- 2 tablespoons extra-virgin olive oil
- 14 large eggs
- 1 medium zucchini, thinly sliced into rounds
- 2 cups (40 g) baby arugula
- ¼ cup (28 g) crumbled feta cheese
- ½ teaspoon kosher salt
- 1 pinch freshly ground black pepper
- 1 cup (20 g) baby arugula, for garnish
- 2 tablespoons (14 g) crumbled feta cheese, for garnish
Instructions
- 1Equipment: a rimmed half sheet pan (18 x 13 inches / 46 x 33 cm), parchment paper, a cutting board, a sharp knife, a medium bowl, a large mixing bowl, a whisk, a silicone spatula, oven mitts, and an instant-read thermometer (optional).
- 2Set an oven rack in the middle of the oven and heat the oven to 400°F (200°C). Line the sheet pan with parchment paper so it covers the bottom and comes up the sides. Cut the 2 cups (250 g) cherry tomatoes in half. Mince the 6 garlic cloves (chop them very finely). Cut the ½ red onion into thin strips. Cut the zucchini into thin rounds about ⅛ inch (3 mm) thick and set them aside for later.
- 3Put the tomatoes, garlic and onion in the medium bowl. Pour the 2 tablespoons olive oil over them and toss with the spatula until everything is coated and shiny. Spread the vegetables in a single, even layer over the whole pan.
- 4Roast on the middle rack for 15 to 20 minutes, until the tomatoes are soft and their skins look wrinkled with a few browned spots.
- 5While the vegetables roast, crack the 14 eggs into the large bowl. Whisk for about 1 minute, until the yolks and whites are fully mixed and you see no streaks of white. Add the zucchini, the 2 cups (40 g) arugula, the ¼ cup (28 g) feta, the ½ teaspoon salt and the pinch of pepper. Stir until everything is evenly mixed into the eggs.
- 6Using oven mitts, take the pan out of the oven and set it on the stovetop. Stir the vegetables with the spatula and spread them out evenly again. Slowly pour the egg mixture over the vegetables, then use the spatula to nudge the zucchini and arugula around so they're spread evenly all the way to the corners.
- 7Turn the oven down to 350°F (180°C) and put the pan back on the middle rack right away. Bake for about 20 minutes, until the eggs are set all the way through: the middle no longer wobbles when you gently shake the pan, and a knife poked into the center comes out with no runny egg on it. If you have a thermometer, the center should read 160°F (71°C). If it's still wet, bake 3 to 5 more minutes and check again.
- 8Take the pan out with oven mitts and let it rest on the stovetop for 5 minutes so the eggs firm up and slice cleanly. Cut into 12 equal pieces by making 2 cuts the long way and 3 cuts the short way. Top with the 1 cup (20 g) arugula and 2 tablespoons (14 g) feta for garnish, and serve warm.
Tips and Tricks
- 1
The parchment matters: eggs stick to a bare metal pan, and the paper lets each piece lift out cleanly.
- 2
Slice the zucchini thin and even. Thick rounds stay firm while the eggs around them finish cooking.
- 3
Spread the roasted vegetables back out before you pour in the eggs, so every square gets some tomato and onion.
- 4
Pour the egg mixture slowly into the center of the pan and let it flow outward, so it doesn't push the vegetables into the corners.
- 5
Take the pan out as soon as the center is set. The eggs firm up a little more while they rest, and overbaking makes them rubbery and watery.
- 6
Let the pan rest the full 5 minutes before cutting. Cutting right away makes the squares tear and leak liquid.
Nutrition
Serving size: 1 piece
Calories: 130kcal, Protein: 8g, Carbs: 3g, Fat: 9g, Fiber: 1g, Sugar: 2g, Sodium: 134mg.
Nutrition information is an estimate and may vary based on ingredient brands, product sizes, preparation methods, and substitutions. It is not intended as medical or dietary advice.