Kale and Egg Cups
1 serving of kale and egg cups contains 236 Calories. The macronutrient breakdown is 13% carbs, 59% fat, and 28% protein. This is a good source of protein (29% of your Daily Value), potassium (11% of your Daily Value), and calcium (24% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Preheat oven to 375 degrees F and grease a muffin tin with olive oil. Set aside.
- In a large pot, bring approximately 4 cups of water to a boil. Add the kale leaves and cook for about 1 minute. Have a large bowl of ice water standing by.
- When the Kale leaves have turned bright green and soft, remove from boiling water and immerse the leaves in the cold water to stop the cooking process.
- Remove the cooled leaves from the ice water and pat dry with a paper towel. Line each cup of the muffin tin with a large kale leaf (trimming the edges if necessary).
- Into each kale-lined cup, crack one egg. Sprinkle each with salt and pepper and bake for 20 minutes or until the egg is set.
- Remove each egg cup from the muffin tin and serve warm.
Nutrition Facts
For 1 serving of kale and egg cups (202g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 236 | |
| Fats | 16g | 20% |
| Saturated fats | 4g | 21% |
| Trans fats | 0g | |
| Cholesterol | 417mg | 139% |
| Sodium | 296mg | 13% |
| Carbs | 8g | 3% |
| Net carbs | 6g | |
| Fiber | 1g | 5% |
| Sugar | 0.4g | |
| Protein | 16g | |
| Calcium | 237mg | 24% |
| Iron | 5mg | 57% |
| Potassium | 538mg | 11% |
| Vitamin D | 2μg | 15% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0.2μg | |
| Caffeine | 0mg | |
| Choline | 329mg | 60% |
| Copper | 0.3mg | 31% |
| Fluoride | 1μg | |
| Folate (B9) | 76μg | 19% |
| Lycopene | 0μg | |
| Magnesium | 88mg | 21% |
| Manganese | 1mg | 25% |
| Niacin | 1mg | 7% |
| Pantothenic acid | 2mg | 36% |
| Phosphorus | 275mg | 39% |
| Retinol | 179μg | |
| Riboflavin (B2) | 1mg | 43% |
| Selenium | 35μg | 64% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 3242IU | |
| Vitamin A | 311μg | 35% |
| Vitamin B12 | 1μg | 41% |
| Vitamin B6 | 0.4mg | 29% |
| Vitamin C | 111mg | 123% |
| Vitamin D IU | 92IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 3μg | 3% |
| Zinc | 2mg | 16% |
| Sugars | ||
| Sugar | 0.4g | |
| Sucrose | 0g | |
| Glucose | 0.4g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 21% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
