This simple kale & egg is the perfect weeknight meal. Everything is cooked inside a sheet pan, and it takes only 15 minutes to make!Lately, I’ve been using a lot of kale in my green smoothies, but roasting kale is actually my favorite way to prepare the vegetable. I love the slight crunch of roasted kale, particularly the kale on the edges of the roasting pan. You can toss them with a bowl of grains and your favorite protein for a satisfying meal or add them to a salad. You can even bake the kale with eggs for a light meal!
Over the past few months, I’ve been asking readers what types of recipes I should share on the blog. Many of you requested quick and healthy vegetarian meals, so this sheet pan kale and egg bake is for you. I like leaving the egg yolks runny so that I can mop them up with toast. The entire dish is ready in 15 minutes, and it’s perfect for breakfast or light dinners.
MASTERING MY MISTAKES / COOKING NOTES
- Using dark vs. light baking sheets: Because darker colored baking sheets heat up faster, the eggs will cook a lot faster. It took me 6 minutes to cook the eggs in the dark baking sheet you see in the photos. If you use a lighter baking sheet, add a few minutes to the cooking time.
- Grease the baking sheet: The eggs will stick to your baking sheet once they’re cooked, so be sure to grease your baking sheet pretty generously. Even if you’re using a non-stick sheet, make sure to brush or spray oil on there. You don’t want to spend 10 minutes scrubbing egg whites from the pan like I did.
- For crunchier kale: If you want the roasted kale to be more like chips, bake the kale on the baking sheet for 4 to 5 minutes first before adding the eggs.
- Substitutions: Instead of sun-dried tomatoes and goat cheese, you can top the kale and egg bake with parmesan cheese, olives or feta! Also, you can substitute the kale for swiss chard leaves. The texture will be different than kale, but it’ll still taste good.
- The perfect sunny-side up eggs: If you want your eggs to like like the ones in my photos, separate the egg whites from the yolks when you crack the egg. Make sure the egg whites go inside the hole first. Then, gently lay the yolk on top of the whites.
15-Minute Sheet Pan Kale and Egg Bake
- Prep Time: 9 minutes
- Cook Time: 6 minutes
- Total Time: 15 minutes
- Yield: Serves 3 to 4
- 2 to 2 1/2 tablespoons olive oil, divided
- 6 cups (120g) chopped kale
- 6 large eggs
- 1/4 cup (30g) chopped sun-dried tomatoes
- 1/4 cup (28g) crumbled goat cheese
- salt and pepper to taste
- 6 slices of toast
- Preheat oven to 375ºF (190ºC). Brush 1 to 1 1/2 tablespoons of olive oil over a medium rimmed baking sheet, enough to coat the baking sheet. You can also use cooking spray. Set baking sheet aside.
- Toss the chopped kale with the remaining tablespoon of oil. Sprinkle a pinch of salt on the kale and use your hands to massage the oil into the kale. Spread kale on baking sheet.
- Push the kale around so that you have 6 holes in the baking sheet. Crack one egg inside each of these holes.
- Bake kale and eggs for 5 to 10 minutes, until the egg whites are no longer runny. Start check the eggs after 5 minutes to see if the whites have settled. If you’re using a dark baking sheet, the cooking time will be shorter. Different ovens distribute heat differently, so the cooking time can vary.
- Pull the baking sheet out of the oven. Sprinkle chopped sun-dried tomatoes and goat cheese on top. Season with salt and pepper to taste.
- Serve the kale and egg bake with toast.
NUTRITION INFORMATION: Makes 3 Servings. Amount Per Serving: Calories: 427, Total Fat 23g, Saturated Fat: 6.3g, Sodium: 500mg, Cholesterol: 376mg, Total Carbohydrate: 34g, Dietary Fiber: 4g, Sugar: 6g, Protein 23g
1. For crunchier kale: If you want the roasted kale to be more like chips, bake the kale on the baking sheet for 4 to 5 minutes first before adding the eggs.
2. I don’t like eating kale stems. I usually remove the leaves from the stems before chopping them up to smaller pieces.
3. If you want your eggs to look like the ones in my photos, separate the egg whites from the yolks when you crack the egg. Make sure the egg whites go inside the hole first. Then, gently lay the yolk on top of the whites.