Healthy Baked Eggs With Kale and Tomatoes

Baked eggs with kale and tomatoes
Kaleigh McMordie, MCN, RDN, LD
Total Time: 25 min
Prep Time: 5 min
Cook Time: 20 min
Servings: 1

Nutrition Highlights (per serving)

242 calories
14g fat
17g carbs
17g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 242
% Daily Value*
Total Fat 14g 18%
Saturated Fat 3g 15%
Cholesterol 285mg 95%
Sodium 394mg 17%
Total Carbohydrate 17g 6%
Dietary Fiber 3g 11%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 17g  
Vitamin D 2mcg 10%
Calcium 286mg 22%
Iron 4mg 22%
Potassium 908mg 19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Eggs are a great way to start the day. They provide high-quality protein and essential vitamins and minerals. The problem with typical egg breakfasts is that they are often accompanied by some kind of fatty, sodium-filled meat such as sausage or bacon, fried potatoes, and white bread. That kind of high-fat, low-fiber combination can leave you feeling sluggish and ready to get back in bed! It’s also not a heart-healthy way to start out the day.

Baked eggs with kale and tomatoes provides a lighter way to get your morning eggs that’s still flavorful and filling, but won’t weigh you down. Not only do you get the benefits of eggs, but you also get a jump-start on your vegetables for the day.

Part of a meal pattern that will lower your blood pressure includes three to six servings of vegetables a day. A variety of fruits and vegetables provides minerals like potassium, magnesium, and calcium, as well as fiber to help lower your blood pressure. This breakfast dish provides you tons of nutrition and two full servings of vegetables!


  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 2 cups kale, sliced
  • 2 large eggs
  • 1/4 cup cherry tomatoes


  1. Heat oven to 375F. Spray a heat-proof baking dish or skillet with oil.

  2. In a small nonstick skillet, heat olive oil over medium heat. Add garlic and kale and cook, until kale is just wilted, 1 to 2 minutes. Place kale in prepared baking dish.

  3. Gently crack an eggs on top of kale. Sprinkle tomatoes evenly around the dish. Bake for 12 to 15 minutes, or until whites are set and yolks are cooked to your liking. Remove from oven.

Ingredient Variations and Substitutions

To make this dish more cholesterol-friendly, leave out one of the yolks and add an extra egg white.

You can add any vegetables you have on hand when you saute the kale, like mushrooms, onions, or bell peppers.

You can substitute sliced Beefsteak or Roma tomatoes if you don’t have cherry tomatoes.

Cooking and Serving Tips

Serve with freshly cracked pepper and toasted whole grain bread.

Watch the eggs carefully and begin checking them after about 10 minutes to make sure they turn out how you like them. If you like a runny yolk, pull them as soon as the whites are set. If you like firm yolks, leave them in a bit longer.

Be careful not to overcook the kale before you put it in the oven. You want it just wilted but still firm.

This dish also makes a great brunch dish for a crowd. You can double or triple the recipe and make it all in a large ovenproof skillet for perfectly cooked, soft-centered eggs that are ready all at once. To round out the meal, serve these baked eggs with some whole grain toast and a side of fruit. It’s sure to keep you full all morning long!

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Article Sources
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  1. National Heart, Lung, and Blood Institute. In Brief: Your Guide to Lowering Your Blood Pressure with DASH. Updated August 2015.