How many calories are in Baked Egg with Sweet Potato, Onion and Spinach?
Baked Egg with Sweet Potato, Onion and Spinach has about 422 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten Free30 Minute MealsFat Loss Friendly
Baked Egg with Sweet Potato, Onion and Spinach
Baked Egg with Sweet Potato, Onion and Spinach is a Dinner international recipe with 422 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
422 kcal
Total Time
30 min
Servings
1
Protein
23.2 g
About This Recipe
The story behind Baked Egg with Sweet Potato, Onion and Spinach
Baked Egg with Sweet Potato, Onion and Spinach is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around sweet potato, onion, and parsley.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 422 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 30 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Baked Egg with Sweet Potato, Onion and Spinach worth coming back to.
Ingredients
- Sweet Potato1/2 medium (90 g)
- Onion1/2 count (75 g)
- Parsley1 tablespoon (4 g)
- Scallion1 tablespoon (5 g)
- Egg3 count (165 g)
- Oil1 tablespoon (10 ml)
Instructions
- 1
Step 1
Peel and dice the sweet potato. Chop the onion.
- 2
Step 2
Heat half the oil in a pan and saute the sweet potato over medium heat with the onion for 5 minutes. Add salt and pepper to taste.
- 3
Step 3
Remove even if the sweet potato is not fully cooked.
- 4
Step 4
Beat two eggs and mix with the onion and sweet potato.
- 5
Step 5
Heat the remaining oil in a baking mold and spread using a kitchen cloth so every side of it is oily. Add the mixture.
- 6
Step 6
Preheat a pan or air fryer to 392 °F (200°C) and cook for 15-20 minutes.
- 7
Step 7
Remove, make a whole in the middle and crack the egg on top. Take back to the oven for 3-4 more minutes.
Nutrition Snapshot
Macros and micros at a glance
47/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
422
Protein
23.2g
Carbs
26.9g
Fat
25.1g
Fiber
4.2g
Micronutrients
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Vegetarian
Yes
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
EggTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Baked Egg with Sweet Potato, Onion and Spinach can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Baked Egg with Sweet Potato, Onion and Spinach
How long does Baked Egg with Sweet Potato, Onion and Spinach take to make?
Baked Egg with Sweet Potato, Onion and Spinach takes about 30 minutes from start to finish. That is roughly about 30 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Baked Egg with Sweet Potato, Onion and Spinach?
Most ingredients in Baked Egg with Sweet Potato, Onion and Spinach can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Baked Egg with Sweet Potato, Onion and Spinach?
Baked Egg with Sweet Potato, Onion and Spinach can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Baked Egg with Sweet Potato, Onion and Spinach?
Yes, Baked Egg with Sweet Potato, Onion and Spinach generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Baked Egg with Sweet Potato, Onion and Spinach?
Reheat Baked Egg with Sweet Potato, Onion and Spinach gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Baked Egg with Sweet Potato, Onion and Spinach up or down?
Yes. Baked Egg with Sweet Potato, Onion and Spinach is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Baked Egg with Sweet Potato, Onion and Spinach?
A large skillet, saucepan, or sheet pan works well for Baked Egg with Sweet Potato, Onion and Spinach. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Baked Egg with Sweet Potato, Onion and Spinach is cooked properly?
Baked Egg with Sweet Potato, Onion and Spinach is ready when the egg is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Baked Egg with Sweet Potato, Onion and Spinach suitable for vegetarians?
Yes. Baked Egg with Sweet Potato, Onion and Spinach is suitable for vegetarians as written.
Is Baked Egg with Sweet Potato, Onion and Spinach gluten-free?
Yes. Baked Egg with Sweet Potato, Onion and Spinach is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Baked Egg with Sweet Potato, Onion and Spinach?
Yes. This recipe includes Egg, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Baked Egg with Sweet Potato, Onion and Spinach ahead of time?
Baked Egg with Sweet Potato, Onion and Spinach can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Baked Egg with Sweet Potato, Onion and Spinach for my calorie or macro goals?
To make Baked Egg with Sweet Potato, Onion and Spinach higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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