Budget Sheet Pan Eggs Soup: A Quick, Healthy, and Delicious Meal

Sheet pan meals are all the rage for their convenience, and soup offers comfort and nourishment. This recipe combines the best of both worlds: Budget Sheet Pan Eggs Soup! It’s a quick, healthy, and surprisingly delicious way to get a complete meal on the table with minimal effort and cleanup. Perfect for busy weeknights or lazy weekends, this soup is customizable and budget-friendly.

Why Sheet Pan Eggs Soup?

Sheet pan cooking simplifies meal prep. You roast everything together on one pan, which means less chopping, fewer dishes, and consistent cooking. Adding eggs to the sheet pan as they cook adds protein and richness to the soup base. The roasted vegetables develop a depth of flavor that simmers into the broth, creating a complex and satisfying soup. This method is also great for using up leftover vegetables, reducing food waste, and saving money. It’s a win-win for both your palate and your wallet.

The Recipe: Sheet Pan Eggs Soup

This recipe is a guideline; feel free to adjust it based on your preferences and what you have on hand.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 bell pepper (any color), chopped
• 1 (14.5 ounce) can diced tomatoes, undrained
• 4 cups vegetable broth (or chicken broth for a richer flavor)
• 1 teaspoon dried Italian herbs
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 6 eggs
• Optional toppings: fresh parsley, grated Parmesan cheese, red pepper flakes, crusty bread

Instructions:

1. Prepare the Vegetables: Preheat your oven to 400°F (200°C). Toss the onion, carrots, celery, garlic, and bell pepper with olive oil, salt, pepper, and Italian herbs on a large sheet pan.

2. Roast the Vegetables: Spread the vegetables in a single layer on the sheet pan. Roast for 20-25 minutes, or until the vegetables are tender and slightly browned.

3. Add Tomatoes and Broth: Remove the sheet pan from the oven. Carefully stir in the diced tomatoes and vegetable broth, scraping up any browned bits from the bottom of the pan.

4. Create Wells for Eggs: Using a spoon, create six wells in the vegetable mixture.

5. Add the Eggs: Crack an egg into each well.

6. Bake the Eggs: Return the sheet pan to the oven and bake for 8-12 minutes, or until the egg whites are set but the yolks are still slightly runny (or cook longer for firmer yolks).

7. Serve: Carefully spoon the soup into bowls, ensuring each serving includes an egg and plenty of vegetables. Garnish with fresh parsley, Parmesan cheese, or red pepper flakes, if desired. Serve with crusty bread for dipping.

Tips and Variations for Sheet Pan Eggs Soup

• Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce to the vegetable mixture before roasting for a spicy kick.
• Add Greens: Stir in a handful of spinach, kale, or Swiss chard during the last few minutes of baking for added nutrients and flavor.
• Use Different Vegetables: Experiment with different vegetables such as zucchini, mushrooms, sweet potatoes, or butternut squash. Adjust the roasting time accordingly.
• Add Protein: Cooked sausage, shredded chicken, or chickpeas can be added to the sheet pan during the last 10 minutes of roasting for a heartier soup.
• Make it Vegan: Use vegetable broth and ensure all toppings are vegan-friendly. Consider adding a can of drained and rinsed chickpeas for protein.
• Adjust Egg Doneness: Baking time will vary depending on your oven and desired egg doneness. Keep a close eye on the eggs and adjust the baking time accordingly. If you prefer firmer yolks, bake for a few minutes longer.
• Flavor Boost: For a richer flavor, use homemade vegetable broth or add a Parmesan cheese rind to the sheet pan while roasting the vegetables. Remove the rind before serving. A squeeze of lemon juice at the end brightens the flavors.
• Leftovers: Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days. The eggs will become firmer upon reheating. Reheat gently on the stovetop or in the microwave.

Nutritional Benefits of Sheet Pan Eggs Soup

This soup is packed with nutrients from the vegetables and eggs. It is a good source of vitamins, minerals, and fiber.

• Eggs: Excellent source of protein, choline, and vitamins D and B12.
• Vegetables: Provide vitamins, minerals, antioxidants, and fiber. Carrots are rich in beta-carotene, which is converted to vitamin A in the body. Bell peppers are a good source of vitamin C. Celery contains vitamin K and potassium.
• Broth: Hydrating and can provide electrolytes.
• Tomatoes: Rich in lycopene, an antioxidant linked to various health benefits.

This soup is also relatively low in calories and fat, making it a healthy and satisfying meal. The fiber from the vegetables helps to keep you feeling full and satisfied, while the protein from the eggs helps to build and repair tissues.

Frequently Asked Questions (FAQ)

• Can I use frozen vegetables?

Yes, you can use frozen vegetables in this recipe. Thaw them slightly before roasting and reduce the roasting time by a few minutes.

• Can I make this soup ahead of time?

You can roast the vegetables ahead of time and store them in the refrigerator. When ready to serve, add the tomatoes and broth, bring to a simmer, and then add the eggs.

• Can I freeze this soup?

Freezing the soup is not recommended due to the eggs. The texture of the eggs will change upon thawing and reheating, making them rubbery. The roasted vegetable base can be frozen for up to two months, then add fresh eggs when reheating.

• What if I don’t have all the vegetables listed?

Feel free to substitute with whatever vegetables you have on hand. This recipe is very adaptable.

• How do I prevent the eggs from overcooking?

Keep a close eye on the eggs during the last few minutes of baking. Remove the sheet pan from the oven as soon as the whites are set but the yolks are still slightly runny.

• What can I serve with this soup?

Crusty bread, a side salad, or a grilled cheese sandwich are all great accompaniments to this soup.