Happy Healthy Mama

Breakfast Recipes

lemony kale sauté with eggs

This Lemony Kale Sauté with Eggs is a nutrient-dense meal that’s great for breakfast, lunch, or dinner!

You know, when you have a family, dinner becomes less about you and what you like and more about them and what they like.  Maybe not even so much what they like, but what they will eat.

Yes, I make some sacrifices at dinner time.  Most of the time, I choose the foods my family likes and prepare those foods the way they prefer to eat them. The more family members you have, the more dinner becomes a dance, finding the foods that will make everybody happy.

Lunch time, though, is a whole different story.  Lunch time is where I get to shine!  Lunch time is where I get to eat whatever in the world I want prepared however in the world I want and think only about if one person will like it:  me.

What you see today is one of my very favorite lunchtime meals.  It could also be a beautiful breakfast, but I usually eat it at lunch time.  It’s a very simple presentation of kale and there’s really nothing over-the-top different about this standard recipe.

I share it because despite its simplicity of ingredients the flavors are outstanding and this is a meal that keeps me satisfied for a long time.  I also want to encourage those of you who haven’t tried sautéed kale to give it a whirl.  I think you’ll be surprised at how much you like it.  Paired with runny eggs, it’s perfection.

I probably don’t have to tell you how healthy kale is, but I will anyway.  It’s packed full of vitamins and nutrients that will keep your body working the way it should.  Want a list?  Here’s what you’ll find in kale:  vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, fiber, calcium, potassium, vitamin B2, vitamin E, iron, magnesium, vitamin B1, omega 3 fats, phosphorus, protein, folate, and vitamin B3.  These are just the nutrients in which kale is a good, very good, or excellent source.  (source)

If you’re not already eating a lot of kale (or other leafy greens), here’s your chance to get six servings in one sitting.  Do it.

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Lemony Kale Sauté with Eggs

Lemony sautéed kale with runny eggs!

This Lemony Kale Sauté with Eggs is a nutrient-dense meal that’s great for breakfast, lunch, or dinner!

  • Author: Happy Healthy Mama
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 1-2 servings 1x
  • Category: main meal
  • Cuisine: American
Scale

Ingredients

  • 1 tablespoon olive oil
  • 1/2 of a yellow onion, chopped
  • 6 cups kale pieces (kale that has been deveined and cut or torn into bite-sized pieces)
  • 1/4 teaspoon salt
  • 2 tablespoons water
  • 1–2 tablespoons lemon juice
  • 1 tablespoon lemon zest
  • 2 large eggs
  • oil or butter for frying eggs

Instructions

  1. In a large skillet, gently heat your olive oil over medium heat.  Add the onion and allow it to cook until softened, about 5 minutes or so.
  2. Add the kale and sprinkle it with salt.  Use a spatula to move it around the pan, mixing the kale and onions together.  Add the 3 tablespoons of water and cover the skillet with a lid.  Allow the kale to steam until it is tender and bright green but not totally wilted, just a few minutes.
  3. Meanwhile, add a little oil or butter to a separate skillet (I like cast iron for eggs, but any pan will be fine). Heat the oil or butter (you need just enough to cover the pan) until it is hot, then add your eggs to the hot pan.  Lower the heat to low and cook a few minutes, until the egg whites and yolks reach  your desired consistency.  Season with salt and pepper, if desired.  I often add smoked paprika to the eggs, which is also excellent.
  4. Once the kale is cooked, stir in the lemon juice and top with lemon zest.  Put the kale on a plate and top with the fried eggs.  Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 283
  • Sugar: 1.3g
  • Sodium: 462mg
  • Fat: 12g
  • Carbohydrates: 31.5g
  • Protein: 16g

Keywords: healthy breakfast

 

 

So this is my go-to lunch lately.  I’d love to hear about what you’re eating at the mid-day meal!  Share in the comments.

If you make this Lemony Kale Sauté with Eggs recipe, or any Happy Healthy Mama recipe, I would LOVE to see it! Please take a pic and share it on Instagram or Facebook and tag me @happyhealthymama ?

Also, if you try it, would you mind rating the recipe? It’s VERY helpful for me and other readers if the recipes have ratings and reviews. I appreciate you!

If you’d like to save this recipe for later, here’s an image to save to your Pinterest recipe board!

Lemony Kale Saute With Eggs Recipe Gluten-free, Dairy-free, and Paleo healthy breakfast lunch or dinner ideas

 

 

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Reader Interactions

Comments

  1. Alison says

    February 25, 2014 at 7:39 am

    I’ve never made kale with lemon, or as a bed for my beloved over easy eggs, I’m psyched to try this the next time I’m stocked up on kale (i.e., very soon!)

    And oh yes, I can totally relate to making my own, very-different-than-what-the-kids-are-eating lunch… (sometimes even at dinner too!)

    Reply

    • Maryea says

      February 25, 2014 at 2:22 pm

      I’m usually too lazy to do it at dinner, but once in a while I get a different version of what they’re having to suit my needs better. 🙂

      Reply

  5. Leigh Anne says

    February 25, 2014 at 12:36 pm

    Yummy! I wanna lick my screen just looking at your photos! I’ve sautéed chunks of sweet potato (steamed in microwave first) with chili powder, cumin, garlic, cinnamon, s&p. then added shelled Edamamme & cilantro….topped with an egg…..yum! I’ve also done sautéed zucchini, mushrooms, onions, Edamamme, spinach topped with an egg & fresh Parmesan cheese & cilantro….total yum! I also toss in avocado to these mixes if I have it. I always make something separate and healthier for myself ;). Gotta get some kale!

    Reply

  11. hsiaolei Parks says

    February 27, 2014 at 1:21 am

    You are inspiring me to make something delicious for lunch! If I’m lucky enough to sit down and eat something for lunch, I have some kind of protein and a salad. Going to try this for lunch tomorrow…looks delish.

    Reply

  12. Diedre says

    February 27, 2014 at 8:28 pm

    I love this. I make a similar version from Deliciously Organic’s blog (use a little cream and bake in the oven with eggs on top). So yummy. I am the same way – lunch is all about me and Dinner tends to be more about what I can get my family to eat. Love Love you blog. Now got to try those blender muffins.

    Reply

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