Let me tell you something about quick meals. Most of them come from a box or a drive-thru window. But this Tomato-Tuna Egg Nest? It's fast food made with real food.
Ten minutes. One pan. No complicated techniques. Just juicy tomatoes, protein-packed tuna, perfectly cooked eggs, and a sprinkle of oregano and chili flakes.
The concept is simple. You fry chopped tomatoes in coconut oil until they soften and release their juices. Then you make two little gaps in the tomato mixture - the "nests" - and crack an egg into each. Tuck tuna pieces on top. Sprinkle with oregano and chili. Cook until the egg whites set. Garnish with fresh parsley. Done.
It's like a deconstructed tuna melt meets shakshuka meets your new favorite breakfast.
Gluten free. Low carb. High protein. Dairy free. And ready before your coffee finishes brewing.
Let's make a nest.
Try my Mediterranean Tuna Salad With Toast recipe.
1| 10 minutes start to finish. Faster than waiting for takeout.
2| One pan. Minimal cleanup.
3| High protein (32g) + low carb (6g). Keeps you full for hours.
4| Gluten free + dairy free. Fits almost every diet.
5| No fancy ingredients. Tomato, tuna, eggs, spices. That's it.
6| Perfect for one. Easy to double for two.
7| Great for breakfast, lunch, or dinner. Anytime meal.
Try my Tuna and White Bean Protein Dip recipe.
You'll need a small frying pan (non-stick recommended), a cutting board, a knife, a spoon or spatula, and a plate.
Ingredients (Serves 1 - easily doubled):
Nutrition per serving (estimated): Energy: ~330 kcal | Carbs: 6g | Protein: 32g | Fat: 20g
Recipe Keys: Gluten Free, Low Carb, High Protein, Dairy Free, Quick Meal
Try my Tuna-Mayo Lettuce Wraps recipe.
Time: 10 mins | Serves: 1
Alright, let's make a one-pan wonder that'll become your new go-to.
1| First, peel the tomato. Some people skip this step. Don't. The peel gets chewy and weird in the pan. Use a sharp knife to score an "X" on the bottom of the tomato, then drop it in boiling water for 30 seconds if it's stubborn. Or just use a vegetable peeler.
2| Chop the tomato into small cubes. Not too big - you want them to cook down quickly.
3| Heat the coconut oil in a small frying pan over high heat.
4| Add the chopped tomato. Fry for about 3 minutes, stirring occasionally. The tomatoes will soften and release their juices. It should look saucy but still chunky.
5| Make two gaps in the tomato mixture. Use the back of a spoon to push the tomatoes aside, creating two little wells.
6| Crack an egg into each gap. Go slow. Keep the yolks intact if you can.
7| Season with salt and pepper right over the eggs.
8| Arrange the tuna pieces on top of the tomatoes and around the eggs. Don't bury the eggs - you want them to cook.
9| Sprinkle with oregano and chili flakes (if you like heat).
10| Continue frying for 3 minutes over medium-high heat. The egg whites should be fully set. The yolks should still be runny (or cook longer if you like them firm).
11| Garnish with chopped parsley right before serving.
12| Serve immediately. Slide the whole thing onto a plate or eat straight from the pan.
13| Eat with a fork. Break the yolk. Let it mix with the tomatoes and tuna. Swoon.
Try my Tuna Steak Niçoise Salad recipe.
1| No fresh tomato? Use ½ cup canned diced tomatoes (drained). Reduce cook time slightly.
2| No coconut oil? Use olive oil, avocado oil, or butter.
3| No tuna in brine? Use tuna in water (drain well) or tuna in oil (drain, use less oil in pan).
4| No oregano? Use Italian seasoning, thyme, or dried basil.
5| No chili flakes? Use a dash of hot sauce or cayenne pepper.
6| No fresh parsley? Use fresh cilantro, chives, or green onions.
7| No eggs? Use 2 egg whites or 1 whole egg + 2 egg whites.
Try my Sesame Seared Tuna Salad recipe.
1| Spicy version: Double the chili flakes. Add a minced jalapeño with the tomatoes.
2| Mediterranean version: Add chopped olives and crumbled feta (not dairy free) after cooking.
3| Garlic version: Add 1 clove minced garlic with the tomatoes.
4| Spinach version: Add a handful of fresh spinach after the tomatoes cook. Wilt before adding eggs.
5| Cheesy version: Sprinkle grated Parmesan or cheddar on top during the last minute of cooking (not dairy free).
6| Avocado version: Top with sliced avocado before serving. Creamy, healthy fat.
7| Low carb wrap: Scoop the whole thing into a low-carb tortilla. Breakfast burrito vibes.
Try my Dijon and Turmeric Tuna Parcels recipe.
1| Peel the tomato. Seriously. Tomato skins get chewy and tough. Take the extra 30 seconds to peel.
2| Use high heat for the tomatoes. You want them to soften and release their juices quickly, not steam into mush.
3| Drain the tuna well. Excess brine will make the dish watery. Press the tuna in the can lid to squeeze out liquid.
4| Make the gaps before cracking the eggs. The eggs will stay centered and cook evenly.
5| Don't stir after adding the eggs. Let them cook undisturbed so the whites set and the yolks stay intact.
6| Serve immediately. This dish waits for no one. The eggs continue cooking in the hot pan.
Try my White Bean Tuna Salad recipe.
1| Canned tuna is cheap. Buy it on sale. Stock up. It lasts forever.
2| Tomatoes are cheap year-round. One large tomato costs pennies.
3| Eggs are still a bargain. 2 eggs for 32g of protein. Best value in the grocery store.
4| Coconut oil lasts forever. A jar will last for months of cooking.
5| Dried herbs last forever. Oregano and chili flakes cost pennies per serving.
6| Grow your own parsley. One plant costs a few dollars. Endless garnish.
Try my Tuna Avocado Rice Bowl recipe.
Try my White Bean and Tuna Salad recipe.
This recipe is best fresh. Eggs don't reheat well. But here's how to meal prep it.
Fridge (tomato-tuna base only): Store the cooked tomato and tuna mixture in an airtight container for up to 3 days. Do not add eggs. When ready to eat, reheat the base in a pan, make gaps, crack fresh eggs, and cook.
Fridge (fully cooked): Not recommended. The eggs will be rubbery when reheated.
Freezer: Do not freeze. Tomatoes become watery. Tuna changes texture. Eggs become rubbery.
Reheating (base only): Reheat tomato-tuna mixture in a pan over medium heat for 2-3 minutes. Then add eggs and cook as directed.
Best approach: Make the tomato-tuna base ahead. Store in the fridge. Each morning, reheat, add eggs, cook fresh. Takes 5 minutes.
Look, I love a complicated breakfast as much as the next guy. But most mornings? I need something fast, simple, and satisfying. This Tomato-Tuna Egg Nest delivers.
Juicy tomatoes. Protein-packed tuna. Perfectly cooked eggs. A sprinkle of oregano and chili. Fresh parsley on top. Ten minutes. One pan. No weird ingredients.
It's gluten free. It's low carb. It's dairy free. It's high protein. And it's delicious.
Make it for breakfast. Make it for lunch. Make it for a quick dinner. Make it when you have a can of tuna and no idea what to do with it.
However you serve it, you're getting a one-pan meal that'll keep you full for hours.
Now go crack some eggs.
~ Danny Davis
P.S. If you try the spicy version with extra chili and jalapeño, let me know. That's my go-to when I need a wake-up call. So good.
I made breakfast in 10 minutes with a can of tuna and a tomato. 😤 Tomato-tuna egg nest. Juicy tomatoes, protein-packed tuna, perfect eggs. No weird ingredients. Just real food. 🍅
Servings 1
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Approximate Glycemic Index (GI): 30–35 (low)
Approximate Glycemic Load (GL) per serving: 2–3 (very low)
*Note: This recipe is extremely low in carbohydrates (6g per serving) with 2g of fiber. The main carb source is tomato (low GI, high water content). There is no added sugar or starch. The high protein (32g) and fat (20g) content make this a very low-glycemic meal. For context, pure glucose has a GI of 100. This is an excellent option for diabetic-friendly, keto, and low-carb diets.*
