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Eggs Over Kale

Eggs Over Kale and Sweet Potato Grits Recipe

Preparation Time: 45 minutes
Serves: 4


  • 1 large sweet potato (orange flesh)
  • 2 cups fresh kale, chopped
  • 1 tbsp vegetable oil, divided
  • 1½ cups water
  • 1 cup nonfat milk
  • ¾ cup grits, quick cooking
  • ¼ tsp salt
  • 4 eggs


Heat oven to 350°F. Coat 4 individual soufflé dishes (or a 2-quart casserole dish) with 1 tsp vegetable oil.

Make 3-4 slits in sweet potato; cook in microwave until just soft. When cool enough to handle, peel, cut into chunks, and purée in food processor. Heat remaining vegetable oil in sauce pan, and sauté kale about 5 minutes. In a medium sauce pan, boil water and milk, add grits and sweet potatoes; cook 5 minutes. Remove from heat; stir in sautéed kale. Divide grits mixture evenly among 4 soufflé dishes (or place all in casserole dish). Make 4 depressions in the grits mixture with the back of a large spoon.

Carefully break one egg into each hollow. Bake uncovered for 30 minutes until eggs are cooked. Let cool 10 minutes before serving.

Nutrition Information per Serving:

Calories: 280
Total Fat: 9g
Saturated Fat: 2g
% of Calories from Fat: 29%
% Calories from Sat Fat: 6%
Protein: 12g
Carbohydrates: 38g
Cholesterol: 185mg
Dietary Fiber: 4g
Sodium: 410mg

Editor’s Note: Each serving provides: An excellent source of vitamin A, vitamin C, thiamin, niacin, folate, phosphorus, and iodine, and a good source of protein, fiber, vitamin D, riboflavin, vitamin B6, vitamin B12, pantothenic acid, potassium, calcium, iron, and magnesium. This recipe provided by the U.S. Dept. of Agriculture. For additional healthy recipes and cooking tips visit: choosemyplate.gov

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