Kale and egg cups
Kale and egg cups feature sautéed kale combined with whisked eggs, seasoned simply with olive oil, salt, and pepper. They are easy to prepare and perfect for breakfast or as a snack.
Cook time 20 min
Prep time 5 min
Ingredients:
2 tsp olive oil6 oz kale
4 eggs
1 dash salt
1 dash black pepper
Kale and egg cups are a delicious and nutritious way to start your day or enjoy a light meal. This recipe combines the earthy flavors of kale with the richness of eggs, all brought together with a hint of olive oil, salt, and pepper. These egg cups are easy to prepare and make for a perfect grab-and-go breakfast or snack.
Instructions:
Preheat your oven to 350°F (175°C). Grease a muffin tin lightly with some extra olive oil or use silicone muffin liners for easy removal.
Heat 2 teaspoons of olive oil in a large skillet over medium heat. Add the chopped kale and sauté for about 5-7 minutes until the kale is wilted and tender. If needed, add a splash of water to help the kale cook down.
Once the kale is cooked, season it with a dash of salt and black pepper. Stir well to ensure the seasoning is evenly distributed. Remove the skillet from heat.
In a medium-sized bowl, crack the 4 eggs and whisk them until the yolks and whites are fully combined. You can add a little more salt and pepper to the eggs if preferred.
Evenly divide the cooked kale among the muffin cups. Pour the beaten eggs over the kale, filling each muffin cup to about three-quarters full. You should have enough to fill about 6 muffin cups, depending on their size.
Place the muffin tin in the preheated oven and bake for about 15-18 minutes, or until the eggs are fully set. To check for doneness, insert a toothpick into the center of an egg cup; if it comes out clean, they are ready.
Once baked, remove the egg cups from the oven and let them cool slightly in the tin for about 5 minutes. Carefully remove the egg cups from the tin and serve warm.
Kale and egg cups are a versatile and healthy option that can be enjoyed any time of the day. With their simple ingredients and straightforward preparation, they are perfect for meal prepping and can easily be customized to suit your preferences. Try making them ahead of time for a convenient and nutritious meal on the go.
Kale and egg cups FAQ:
Bake the kale and egg cups at 350°F (175°C) for about 15-18 minutes, or until the eggs are fully set. You can check for doneness by inserting a toothpick into the center; it should come out clean.
Store leftover kale and egg cups in an airtight container in the refrigerator for up to 3-4 days. They can be reheated in the microwave or oven before serving.
Yes, you can substitute olive oil with melted coconut oil, avocado oil, or another cooking oil of your choice. Just keep in mind that the flavor may vary slightly.
This recipe is best suited for a standard 12-cup muffin tin. It typically fills about 6 cups, depending on the size of your cups and how much kale you use.
The egg cups are done when they are firm and the eggs are set. A toothpick inserted in the center should come out clean, indicating that the eggs are cooked through.
Cooking Tips:
- Ensure the kale is thoroughly washed and dried before cooking for the best texture.
- You can add a variety of vegetables or cheeses to these egg cups for extra flavor and nutrition.
- Use a muffin tin for even cooking and easy portioning.
- Make sure to grease the muffin tin or use silicone muffin cups to prevent sticking.
- Bake the egg cups until the egg whites are fully set to ensure they are cooked through.
Nutrition Facts
2 ServingsCalories 200kcal
Protein 16g
Carbohydrates 4.87g
Fiber 3.50g
Sugar 0.90g
Fat 16g
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