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Greatest plates · Breakfast
High-Protein Turkish Menemen
A generous, dairy-free take on the classic Turkish breakfast: soft eggs folded through a jammy tomato, capsicum and chilli base, cooked entirely in olive oil. Extra eggs and egg whites push each serve well past 20 g of protein, so it eats as a proper meal rather than a side.
Serves 4Prep 10 minCook 20 minBreakfasteggs
Containsegg
Protein 25%Carbs 18%Fat 57%
About 400 kcal a serve — 26 g protein, 18 g carbs, 26 g fat. Each segment is that macro's share of the calories, within about 10%.
Ingredients
Serves 4
Method
Prep the vegetables
prepFinely dice the onion and capsicum, slice the chilli, and grate or finely chop the tomatoes. Have the tomato paste and spices measured out.
On the boardPrep →
Soften the base
cookHeat the olive oil in a large frying pan over medium heat. Add the onion, capsicum and chilli and cook, stirring, for 8–10 minutes until soft and just starting to colour.
In the panSauté →
medium, 8–10 min
Build the sauce
cookStir in the tomato paste, paprika and Aleppo pepper and cook for 1 minute. Add the grated tomatoes, salt and pepper. Simmer for 6–8 minutes until thick and jammy with most of the liquid gone.
In the panSimmer →
medium, 6–8 min
Beat the eggs
prepCrack the whole eggs into a bowl, add the extra egg whites and beat lightly just to combine.
In the bowlWhisk →
Fold in the eggs
cookReduce the heat to low. Pour the eggs over the tomato base and let them sit for 30 seconds, then gently fold and drag the mixture with a spatula until just set but still soft and glossy, about 3–4 minutes. Don't overcook.
In the panScramble →
low, 3–4 min
Serve
serveScatter with chopped parsley and serve straight from the pan with crusty bread.
In the panFinish →
Cook's noteTraditionally menemen has no onion, but it adds sweetness and body here — leave it out for a purist version. The extra egg whites lift the protein without adding fat; use them or swap in 2 more whole eggs if easier.
Estimated per serve
400 kcal · 26 g protein · 18 g carbs · 26 g fatestimates, within ~10%
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