Baked Eggs over Sweet Potato and Kale Grits

This nutrient-dense breakfast combines high-fiber sweet potatoes and kale with protein-rich eggs to keep you energized and full all morning.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 large sweet potato (orange flesh) · 222 kcal in the whole recipe
• 2 cups fresh kale, chopped · 37 kcal in the whole recipe
• 1 tablespoon vegetable oil, divided · 102 kcal in the whole recipe
• 1 1/2 cups water
• 1 cup non-fat milk · 72 kcal in the whole recipe
• 3/4 cup quick-cooking grits · 64 kcal in the whole recipe
• 1/4 teaspoon salt
• 4 large eggs · 231 kcal in the whole recipe

Method

1. Preheat your oven to 350°F (175°C). Prick the sweet potato with a fork several times and microwave until soft, about 5 to 8 minutes. Once cool enough to handle, peel and puree the sweet potato in a food processor.

   

2. Heat 2 teaspoons of the vegetable oil in a saucepan over medium heat and sauté the chopped kale for about 5 minutes until tender, then set aside. Use the remaining 1 teaspoon of oil to grease 4 individual soufflé dishes or one medium baking dish.

   

3. In a medium saucepan, bring the water, milk, and salt to a boil. Whisk in the grits and sweet potato puree, then cook on low heat for 5 minutes, stirring constantly. Remove from the heat and stir in the sautéed kale.

   

4. Divide the grits mixture evenly among the prepared dishes. Use the back of a spoon to make a small well in the center of each portion, carefully crack an egg into each well, and bake uncovered for 30 minutes until the eggs are set. Let cool for 10 minutes before serving.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.