Sautéed Kale Breakfast Bowl

by Khushboo on November 3, 2014

A self-proclaimed health nut who likes kale- gah how much of a cliché am I!  Since the company Trikaya started growing kale in their farms in India, it’s become so easily available here…and therefore has also become a staple at home.  While I’m a fan of most veggies, there is something about kale that makes me feel extra virtuous whenever I eat it…tell me I’m not the only one??  Amongst the various nutrients it packs in, I was pleasantly surprised to read that per calorie, kale actually packs in more iron than beef.

Sauteed Kale Breakfast Bowl
Although it wasn’t love at first bite, that quickly changed when I tried making kale chips at home.  I’m still on the fence about adding kale to my smoothies, but occasionally I’ll whip up some Pumpkin & Kale Soup or a massaged kale salad.  Lately I’ve  been loving kale in its most simplest form:  sautéed in coconut or olive oil with a dash of salt.  I enjoyed it for dinner last week in the form of brinner (breakfast fo’ dinner) & then again on Friday: Sautéed Kale Breakfast Bowl.

Sauteed Kale Breakfast Bowl2

Oh em gee YUM! While I am a fan of eggs in almost any style (hard-boiled yolks are an exception), I have a “soft” spot for runny yolks- gotta love that feeling of stabbing the yolk & then watching it explode all over.  While toast is great for mopping up runny yolks, the latter work great as a salad dressing. 

Sauteed Kale Breakfast Bowl3

As cooking poached eggs is still too hit-or-miss for me, I went down the ‘eggs over easy’  route for this meal, using Brittany’s method.  I was thrilled with the results: finally a fool-proof method that cooks the whites while also leaving the yolk runny.  

Sauteed Kale Breakfast Bowl4
Now how about that recipe:

Sautéed Kale Breakfast Bowl
Serves 1
A nutrient-packed & delicious way to start your day on the right foot!
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 2 cups kale, coarsely chopped
  2. 2 teaspoons olive oil
  3. 2 garlic cloves, diced
  4. ¼ teaspoon Italian sesasoning
  5. Cooking spray
  6. 1 tomato, halved
  7. 1 cup sliced mushrooms
  8. 2 eggs
  9. Salt & freshly ground balck pepper to taste
Instructions
  1. Preheat oven grill to 180°C. Place tomato halves & mushrooms onto a baking tray, coat with cooking spray & grill for 10-12 minutes.
  2. While the veggies are grilling, heat 1 teaspoon olive oil in a large skillet. Sauté garlic. Once it starts to brown, add kale & sauté for 2-3 minutes, until the kale has softened. Stir in Italian seasoning.
  3. In a separate skillet, add remaining olive oil and cook eggs until the yolks have reached your level of preference. Season with salt & black pepper.
  4. Arrange kale into bowl & top with tomatoes, mushrooms & eggs.
Notes
  1. Optional: Add a dash of Italian seasoning to the mushrooms & tomatoes once cooked.
Khushboo's Blog http://kthadani.com/
What’s your favourite way to eat kale?

How do you like your eggs?

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{ 40 comments… read them below or add one }

Shashi @ RunninSrilankan November 3, 2014 at 3:04 pm

Oh heck yeah – or should I say, oh “kale-yeah” (like the many slogans around Atlanta say) – eating kale does make me feel more virtuous in the food intake department! Using those runny eggs as salad dressing deserves another kale-yeah!
Btw, have you tried adding one handful of spinach and one handful of kale to your smoothies? That’show my love affair with kale began 🙂
Hope your week is marvelous, Khushboo!

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Khushboo November 4, 2014 at 12:34 pm

Kale yeah- haha love it! That’s a good idea to start off with small amounts of kale in my smoothie and work my way up- thanks Shashi :)!

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Linda @ The Fitty November 3, 2014 at 3:55 pm

I used to shun runny yolks but now I couldn’t have it any other way. 🙂

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Khushboo November 4, 2014 at 12:35 pm

You & me both! As much as I do enjoy the taste of egg white omelettes, I do love me some runny yolks!

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dixya@food, pleasure, and health November 3, 2014 at 4:57 pm

i love the idea of this breakfast bowl!!! kale chips changed it for me too. i love my eggs runny too.

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Khushboo November 4, 2014 at 12:35 pm

Snap 😀

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Sarah November 3, 2014 at 5:27 pm

I’m always looking for ways to incorporate kale into my diet. It’s either hit or miss for me, but this looks delicious! I’ve never thought about eating it with some runny eggs before. I can’t wait to try it next time I have kale on hand 🙂

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Khushboo November 4, 2014 at 12:35 pm

Hope you love this as much as I do, Sarah :)!

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Amanda @ .running with spoons. November 3, 2014 at 6:35 pm

I’m a horrible HLB — I don’t like kale at.all. I had one failed smoothie experiment back in the early days of my healthy journey, and that was enough to scar me for life. Actually, I’m probably being unfair and should give it another shot, buuuuuut food aversions are one of those things that I have a hard time getting over. Someone needs to just prepare it for me and tell me it’s spinach or something 😆

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Khushboo November 4, 2014 at 12:36 pm

Haha your failed smoothie experiment is making me think of a smoothie with floaty bits of kale- ick! Your dislike towards kale is another reason why I need to come to Canada- someone’s gotta help you get over it ;)!

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Jen @ Bagels to Broccoli November 3, 2014 at 6:39 pm

I totally agree with you that I feel ‘extra healthy’ when I eat kale! There’s really no reason for that other than the image the media projects – but still. And I loooooove runny yolks! (I still haven’t mastered the poached eggs so I’m going to try Brittany’s tip again).

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Khushboo November 4, 2014 at 12:37 pm

Defo give Brittany’s method a shot- it worked a charm 🙂

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Lucie@FitSwissChick November 3, 2014 at 7:13 pm

I need this bowl yesterday!! No kale here, only some kind of bright green or white kale which is NOT the same. Argh.

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Khushboo November 4, 2014 at 12:37 pm

White kale??? That’s the first I’m hearing of it!

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Alyssa @ The Healthy RD November 3, 2014 at 8:43 pm

Sounds delicious! I love kale with parmesan cheese too 🙂

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Khushboo November 4, 2014 at 12:37 pm

Parmesan + anything = winning!

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Parita @ myinnershakti November 3, 2014 at 8:56 pm

Kale is delicious! Like you said, it’s a bit of an acquired taste but once you figure out the best cooking method for you, it’s so good! I love raw massaged kale salads, and eggs + kale go so well together too. I’ll have to check out the method you mentioned for the perfect runny egg – I still have such a hard time!

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Khushboo November 4, 2014 at 12:38 pm

This method worked a charm so definitely try it out!

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Sam @ Better With Sprinkles November 3, 2014 at 9:35 pm

haha I just feel like such a cliche when I eat kale! To be honest, I’m not the biggest fan of it – as long as someone else prepares it for me, we’re good. And yup – definitely gonna have eggs for lunch today. I love my runny yolks!

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Khushboo November 4, 2014 at 12:39 pm

Haha I feel like being an HLB, liking kale is one those things we “should” be doing ;)!

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Jen @ Chase the Red Grape November 3, 2014 at 10:13 pm

Eggs, mushrooms, tomatoes and kale – yum!!!!
I love kale, it just feel so good to eat, my tummy is always happy after kale! I love it steamed and then served with a drizzle of tahini over the top, so good!

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Khushboo November 4, 2014 at 12:39 pm

Ooh I love the idea of adding tahini over steamed kale- will defo try that out soon!

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Chelsea @ Chelsea's Healthy Kitchen November 4, 2014 at 5:03 am

I love kale too. My favourite way to eat it is in Caesar salad form. Sooo good!

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Khushboo November 4, 2014 at 12:39 pm

Yum- do you pre-cooked the kale before adding it to the salad?

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Chelsea @ Chelsea's Healthy Kitchen November 4, 2014 at 8:16 pm

Honestly I don’t make kale caesar salads that often – I mostly order them at restaurants haha. But I’ve made them at home 1 or 2 times before and didn’t cook the kale. I just let it sit for a while before eating to let the dressing soften it!

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Khushboo November 5, 2014 at 2:53 pm

I definitely need to try this out- I can imagine it tasting awesome!

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Kay @ Kay Bueno November 4, 2014 at 12:32 pm

Nice way to serve eggs. I swear I end up eating a scramble every single weekend but this is a great way to mix it up. 🙂

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Khushboo November 4, 2014 at 12:40 pm

Thanks Kay! Love egg scrambles too, especially with salsa 🙂

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Tara @ Sweat like a Pig November 4, 2014 at 2:52 pm

I need someone else for me to prepare it for me. I tried the kale chips from Pret and they were awful – I think the only food in about 5 years I’ve actually thrown out 😉

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Khushboo November 5, 2014 at 2:52 pm

Hahah they really are rank at Pret! The kale chips from Wholefoods taste awesome though!

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Charlotte @ Commitness to Fitness November 4, 2014 at 4:40 pm

This looks so yummy! Especially with the runny yolks!! And hard boiled yolks are the only variety of eggs that I wont eat either! Kale sauteed in coconut oil and salt sounds delicious too. I must try that.

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Khushboo November 5, 2014 at 2:53 pm

What is it about hard-boiled yolks that are so nasty- ice!

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Laura @ Sprint 2 the Table November 4, 2014 at 9:59 pm

I’ve been feeling savory breakfasts lately. Those eggs are perfect – my favorite way to eat ’em!

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Khushboo November 5, 2014 at 2:54 pm

You & me both 🙂

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GiGi Eats November 4, 2014 at 10:54 pm

SAUTEED KALE & EGGS – GET IN MY MOUTH, RIGHT THIS VERY INSTANT. No but really!

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Khushboo November 5, 2014 at 2:54 pm

Open wide…. 🙂

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Brittany November 5, 2014 at 2:34 am

Cliche or not, I went through POUNDS of kale last week. NO SHAME!

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Khushboo November 5, 2014 at 2:54 pm

You go, girl! 🙂

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Pragati // Simple Medicine November 6, 2014 at 7:47 pm

lol I’m a Kale cliche too! I love the stuff. And one of my favorite ways to eat it is sautéed with egg. My secret ingredient is LOTS of 21 Seasoning Salute 🙂

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Khushboo November 8, 2014 at 2:12 pm

Ooh I’ve never tried 21 Seasoning Salute- what’s it taste like?

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