There’s something magical about the simplicity of baked eggs in tomato sauce with kale. It’s a dish that’s comforting, packed with nutrients, and incredibly easy to make. Whether you’re preparing breakfast for the family, a light brunch with friends, or even a quick weeknight dinner, this recipe checks all the boxes.

With a perfect blend of creamy eggs, tangy tomato sauce, and nutrient-rich kale, this dish is as satisfying as it is nourishing. Let’s explore why baked eggs in tomato sauce with kale deserve a spot on your table and how you can prepare it effortlessly.

Why You’ll Love Baked Eggs in Tomato Sauce with Kale

This dish is more than just a breakfast option; it’s a versatile, wholesome meal that fits into any time of the day. Here’s why you’ll fall in love with it:

• Rich in Nutrients: Packed with protein, vitamins, and fiber, it’s a meal that fuels your body.
• Quick and Easy: With minimal prep time and simple ingredients, you can have this dish ready in under 30 minutes.
• Deliciously Versatile: You can customize it with your favorite herbs, spices, and toppings to suit your taste.

It’s a perfect choice for anyone seeking a healthy, satisfying meal that doesn’t compromise on flavor.

Ingredients for Baked Eggs in Tomato Sauce with Kale

To create this delicious dish, you’ll need just a handful of ingredients:

• 1 tablespoon extra-virgin olive oil
• 3 10-ounce packages frozen chopped kale, thawed, drained, and squeezed dry (9 cups)
• ½ teaspoon salt, divided
• ¼ teaspoon ground pepper, divided
• 1 25-ounce jar low-sodium marinara sauce or 3 cups canned low-sodium tomato sauce
• 8 large eggs

Step-by-Step Directions

1. Preheat the Oven

Set your oven to 350°F (175°C). This ensures even cooking for perfectly baked eggs.

2. Prepare the Skillet

• Heat 1 tablespoon of olive oil in a 10-inch cast-iron skillet or ovenproof nonstick skillet over medium heat.
• Add the thawed and drained kale to the skillet. Season with ¼ teaspoon salt and ⅛ teaspoon ground pepper.

3. Sauté the Kale

Sauté the kale for about 2 minutes until it’s heated through and slightly softened.

4. Add the Tomato Sauce

Stir in the marinara or tomato sauce and bring the mixture to a gentle simmer. This creates a rich base for the eggs.

5. Create Wells for the Eggs

Using the back of a spoon, make 8 wells in the sauce, evenly spaced around the skillet.

6. Add the Eggs

Carefully crack an egg into each well, taking care not to break the yolks.

7. Season the Eggs

Sprinkle the eggs with the remaining ¼ teaspoon salt and ⅛ teaspoon pepper for flavor.

8. Bake the Dish

Transfer the skillet to the preheated oven. Bake for about 20 minutes, or until the egg whites are set and the yolks are still slightly runny.

9. Serve and Enjoy

Carefully remove the skillet from the oven. Serve the baked eggs with crusty bread, avocado slices, or your favorite side dish.

Tips for Perfect Baked Eggs in Tomato Sauce with Kale

1. Use Fresh or Frozen Kale

If you prefer fresh kale, simply chop and sauté it until wilted before adding the tomato sauce.

2. Adjust the Doneness of the Eggs

If you prefer firmer yolks, bake for an additional 2–3 minutes. For softer yolks, check the eggs after 18 minutes.

3. Add Extra Flavor

Enhance the dish with crushed red pepper flakes, fresh basil, or grated Parmesan cheese for added flavor.

4. Serve Immediately

This dish is best enjoyed hot and fresh from the oven, as the eggs continue to cook slightly in the skillet after baking.

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	180
Protein	12g
Total Fat	8g
Saturated Fat	2g
Cholesterol	185mg
Sodium	440mg
Total Carbohydrates	12g
Dietary Fiber	5g
Sugars	4g

Health Benefits of Baked Eggs in Tomato Sauce with Kale

1. High in Protein

Eggs are an excellent source of high-quality protein, supporting muscle repair and keeping you full longer.

2. Rich in Vitamins and Minerals

Kale provides essential vitamins like A, C, and K, along with iron and calcium.

3. Supports Digestive Health

Tomato sauce and kale are rich in fiber, promoting healthy digestion.

4. Low in Calories

This dish is light yet satisfying, making it a perfect choice for anyone watching their calorie intake.

5. Anti-Inflammatory Properties

The olive oil and kale contribute to reducing inflammation, supporting overall well-being.

Serving Suggestions

• Pair with toasted whole-grain bread or pita for a complete breakfast.
• Add sliced avocado or a dollop of Greek yogurt on the side for added creaminess.
• Serve as a main course with a fresh green salad for a light dinner option.

Frequently Asked Questions

1. Can I use fresh tomatoes instead of marinara sauce?

Yes! Use about 3 cups of diced fresh tomatoes, simmered with garlic and olive oil until slightly thickened.

2. Can I make this dish ahead of time?

You can prepare the kale and tomato base in advance, but bake the eggs just before serving to maintain their texture.

3. What other greens can I use?

Spinach, Swiss chard, or collard greens are excellent substitutes for kale in this recipe.

4. Can I add cheese to this dish?

Absolutely! Sprinkle grated Parmesan, feta, or mozzarella over the top before baking for a cheesy twist.

5. How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or on the stovetop.

6. Is this dish gluten-free?

Yes, as long as the marinara sauce is gluten-free, this dish is naturally gluten-free.

Conclusion: A Simple, Nutritious, and Delicious Meal

Baked eggs in tomato sauce with kale are more than just a meal—they’re a celebration of wholesome ingredients and comforting flavors. With its vibrant colors, rich taste, and impressive nutritional profile, this dish is a great addition to your recipe collection. Try it today and enjoy a meal that’s as satisfying as it is easy to prepare.

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