Kale and egg cups with olive oil, salt and pepper
Start your day with nutritious and delicious Kale and Egg Cups. Made with fresh kale, eggs, and seasoned with olive oil, salt, and pepper, this protein-packed breakfast is perfect for a healthy morning boost.
- 05 Apr 2024
- Cook time 20 min
- Prep time 5 min
- 2 Servings
- 5 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 200kcal | 8% |
| Protein | |
| Protein 16g | 11% |
| Carbohydrates | |
| Carbohydrates 4.87g | 1% |
| Fiber 3.50g | 9% |
| Sugar 0.90g | 1% |
| Fat | |
| Fat 16g | 20% |
| Saturated 4.37g | 15% |
| Cholesterol 460mg | - |
| Vitamins | |
| Vitamin A 410ug | 45% |
| Choline 380mg | 68% |
| Vitamin B1 0.18mg | 15% |
| Vitamin B2 0.76mg | 59% |
| Vitamin B3 1.00mg | 6% |
| Vitamin B6 0.20mg | 12% |
| Vitamin B9 130ug | 33% |
| Vitamin B12 1.14ug | 48% |
| Vitamin C 80mg | 88% |
| Vitamin E 1.74mg | 12% |
| Vitamin K 330ug | 277% |
| Minerals | |
| Calcium, Ca 270mg | 21% |
| Copper, Cu 0.05mg | 0% |
| Iron, Fe 3.24mg | 29% |
| Magnesium, Mg 40mg | 10% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 440mg | 13% |
| Selenium, Se 36ug | 65% |
| Sodium, Na 270mg | 18% |
| Zinc, Zn 1.72mg | 16% |
| Water | |
| Water 160g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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