DinnerSpanish · 40 min · 2 servingsPisto de verduras con huevo

Spanish vegetable pisto with eggs

Name: Spanish vegetable pisto with eggs
Prep time: 40 min
Total time: 40 min
Yield: 2 servings
Cuisine: Spanish
Ingredients: 200 g (7 oz) diced zucchini (1 medium); 150 g (5.5 oz) diced eggplant (about 2 cups); 120 g (4 oz) diced red bell pepper (1 medium); 250 g (9 oz) crushed tomatoes (about 1 cup); 50 g (2 oz) chopped onion (about 1/3 cup); 220 g (8 oz) eggs (4 large); 15 g olive oil (1 tablespoon); Salt, plus a pinch of sugar for the tomatoes, to taste

Each serving has 307 kcal, 17.8 g of protein, and 6.4 g of fiber, or 5.8 g of protein per 100 kcal. Ready in 40 minutes; makes 2 servings.

High in fiber
Low energy density
Hydrating

Per serving

307 kcalCalories
17.8 gProtein
6.4 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 5.8 g of protein per 100 kcal.

Prepared by: Alex Gonzalez
Published: September 23, 2026
Sources: 8 primary

No clinical review. No advertising from drug companies and no affiliate links.How we work

Ingredients

2 servings

200 g7 ozdiced zucchini (1 medium)
150 g5.5 ozdiced eggplant (about 2 cups)
120 g4 ozdiced red bell pepper (1 medium)
250 g9 ozcrushed tomatoes (about 1 cup)
50 g2 ozchopped onion (about 1/3 cup)
220 g8 ozeggs (4 large)
15 golive oil (1 tablespoon)

Plus, with no meaningful nutrition (not counted in the table):

Salt, plus a pinch of sugar for the tomatoes, to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

Cook the onion and bell pepper in the oil over medium heat for 8 minutes.
Add the eggplant and zucchini and cook for 10 minutes, stirring now and then.
Stir in the tomatoes and simmer 10 minutes more, until the pisto thickens.
Make four wells in the pisto and crack an egg into each one.
Cover and cook for 5 to 6 minutes, until the whites are set.

Why it is filling

Pisto, Spain’s cousin of ratatouille, is almost all vegetables, with a lot of water and volume for few calories, and the eggs cooked on top turn it into a dinner with protein. Everything is soft and can be eaten with a spoon. It is one of the recipes with the most oil on this list; if fatty meals make you feel heavy, you can halve the oil.

In numbers, each serving has 17.8 g of protein and 6.4 g of fiber, with an energy density of 61 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in fiber: At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density: 100 kcal or less per 100 g of the dish: plenty of volume for few calories.
Hydrating: At least 85 g of water per 100 g of the dish, not counting cooking water.

If your appetite is small

Freeze the pisto without the eggs; when you reheat it, cook one or two eggs per serving in it.
With a small appetite, serve one egg with half the pisto and save the rest for the next day.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 5.8 g.
Nutrient	Per serving	Whole recipe
Calories	307 kcal	615 kcal
Protein	17.8 g	35.5 g
Carbohydrates	19.1 g	38.3 g
Fiber	6.4 g	12.9 g
Fat	18.9 g	37.7 g
Approximate weight	503 g (18 oz)	1,005 g (35 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
Ingredient	Amount	Calories	Protein	Fiber
Zucchini	200 g	34 kcal	2.4 g	2 g
Eggplant	150 g	38 kcal	1.5 g	4.5 g
Red bell pepper	120 g	31 kcal	1.2 g	2.5 g
Tomato	250 g	45 kcal	2.2 g	3 g
Onion	50 g	20 kcal	0.6 g	0.9 g
Egg	220 g	315 kcal	27.7 g	0 g
Olive oil	15 g	133 kcal	0 g	0 g

To plan your meals

Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.

More recipes

Dinner
Baked egg whites with spinach and ricotta
High in proteinEasy to digest
240 kcal28.8 grams of protein35 min
Dinner
Baked lentil burgers with yogurt sauce
High in proteinHigh in fiberNutritious in small servings
215 kcal15.4 grams of protein45 min
Dinner
Baked tofu with paprika and vegetables
High in proteinEasy to digest
206 kcal15.7 grams of protein40 min

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC ID 169291).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Eggplant, raw (FDC ID 169228).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed September 23, 2026.
U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed September 23, 2026.
European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed September 23, 2026.