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–+ servings

Sunny-Side Up Baked Eggs with Swiss Chard, Feta, & Basil – DASH Diet Friendly

This delicious baked egg dish combines Swiss chard, feta, and fresh basil for a nutritious, DASH-friendly breakfast. Packed with protein and leafy greens, it’s a great way to start your day with a balanced meal that supports heart health.
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Prep Time 15 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine Mediterranean
Servings 4
Calories 140 kcal

Equipment

  • 4 small (5-6 oz) ramekins or an oven-safe skillet
  • Baking dish or sheet pan
  • Large skillet or sauté pan

Ingredients
  

  • 1 tbsp extra-virgin olive oil divided
  • ½ red onion diced
  • ½ tsp kosher salt
  • ¼ tsp ground nutmeg
  • ⅛ tsp freshly ground black pepper
  • 4 cups Swiss chard chopped
  • ¼ cup crumbled feta cheese
  • 4 large eggs
  • ¼ cup fresh basil chopped or cut into ribbons

Instructions
 

  • Preheat the oven to 375°F and lightly grease four ramekins with a portion of the olive oil. Arrange them on a baking sheet or inside a baking dish.
  • Sauté the vegetables: Warm the remaining olive oil in a skillet over medium heat. Add the diced onion, salt, nutmeg, and black pepper. Cook until the onion becomes translucent, about 3 minutes. Stir in the Swiss chard and cook until wilted, approximately 2 more minutes.
  • Assemble the ramekins: Evenly distribute the sautéed mixture into the ramekins. Sprinkle 1 tbsp of feta cheese into each dish, then carefully crack one egg on top of each portion.
  • Bake the eggs: Place the ramekins in the oven and bake for 10-12 minutes, or until the egg whites are fully set but the yolks remain slightly runny.
  • Finish and serve: Let the ramekins cool for 1-2 minutes before using a fork or spatula to carefully remove the eggs. Garnish with fresh basil and serve immediately.

Notes

Cooking Tip: If you prefer softer yolks, remove the ramekins from the oven after 8-10 minutes to prevent overcooking.
Substitution Tip: If Swiss chard is unavailable, use baby spinach or baby kale as an easy, DASH-friendly alternative. Prewashed greens make prep even quicker.
Serving Suggestion: Pair with a slice of whole-wheat toast for extra fiber, which helps soak up the runny yolk and keeps you full longer.

Nutrition

Serving: 1gCalories: 140kcalCarbohydrates: 4gProtein: 9gFat: 10gSaturated Fat: 3.5gCholesterol: 195mgSodium: 370mgPotassium: 250mgFiber: 4gSugar: 2gCalcium: 100mg
Keyword dash diet, DASH diet breakfast, healthy baked eggs, heart-healthy breakfast, high-protein breakfast ideas, low-sodium egg dish, Mediterranean breakfast recipe, Swiss chard recipes, vegetarian breakfast ideas
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