Breakfast · High fiber
Kale Sweet-Potato Egg Bake
A kale egg breakfast bake with a deliberate mix of fiber, protein, color, and satisfying texture.
Mise en place
Ingredients
For 1 serving
- 4 eggs
- 1 cup chopped kale
- ½ cup diced sweet potato
- ¼ cup diced onion
- Olive-oil cooking spray
- Freshly ground black pepper, to taste
Step by step
Method
- 01
Heat the oven to 375°F and lightly coat a small baking dish or four muffin cups with cooking spray.
- 02
Cook any firm vegetables from chopped kale, diced sweet potato, diced onion for 3–5 minutes first; finely diced sweet potato should be microwaved with 1 tablespoon water until just tender.
- 03
Whisk eggs, fold in the prepared vegetables and any cheese, and pour into the prepared dish or cups.
- 04
Bake for 14–20 minutes, until set in the center. Cook the egg mixture to 160°F, with no liquid egg remaining.
Estimated per serving
Nutrition snapshot
Use these estimates as a planning aid. Brands, substitutions, and portion size can change the numbers.
Authenticity & sources
Original DiabeticCookland recipe
Recipe origin. DiabeticCookland developed this measured ingredient list and cooking method. It is not copied from, endorsed by, or presented as a published recipe from another organization.
Nutrition guidance reviewed. The balanced-meal approach was informed by Harvard Nutrition Source · Recipes. This link is the guidance source—not a claim that the organization authored this recipe.
Food-safety standard. Doneness guidance follows the USDA safe-temperature chart.
Health note. Nutrition values remain estimates and this recipe has not been medically personalized. Use exact product labels when carbohydrate accuracy affects medication dosing.
