Eggs are incredibly nutritious. Just think, a baby embryo was supposed to consume that yolk to become a chick! (Hmm ... maybe you don't want to think about that.)


The easiest way to create a snack with eggs is to hard boil them. It's just I find them, well, a little dull.


How to make eggs pop? Try tomato sauce.


There is only one problem. You have to be very careful about which tomato sauce you purchase.


Here are a few tips:

  1. Don't buy the brands with cheese added (these are high calorie whoppers).
  2. Watch out for added sugar (need to check the label).
  3. Look for brands from Italy.

This egg dish is great for an afternoon snack, breakfast, or even — if you make enough of them — dinner.


You can make 4 or more of these at once and then just store them in your fridge for later consumption. They keep really well with plastic wrap or in plastic bags. These taste great cold, room temperature or hot. You can shove them in your bag to take to work and heat in the microwave.


Tomato Sauce Poached Eggs


  • 1/2 cup pre-made tomato sauce
  • 2 eggs
  • Parmesan cheese (optional)

  1. Preheat oven to 350 F.
  2. Put the tomato sauce in bottom of a ramekin or an oven-proof coffee cup.
  3. Crack egg on top of sauce and top with a little grated Parmesan.
  4. Place ramekins on baking sheet and bake for 20 minutes until the egg is cooked as much as you like it.
  5. If you like runny eggs you can take it out of the oven a few minutes earlier.

Yields 2 servings.

For one serving with one teaspoon of Parmesan: 81 calories, 4.7 g fat, 3.7 g carbohydrates, 6.7 g protein, 0.9 g fiber, 395 mg sodium, 2 PointsPlus

Lisa Cain, Ph.D., writes about healthy snacks on She is a published author, mother of two and avid snacker. For more healthy snack recipes, check out

Easy poached eggs for your busy morning
Try this poached egg with tomato sauce recipe when you need easy breakfast ideas.