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    Home » Recipes » Breakfast » Low-Carb Breakfast Kale Egg Cups (Paleo, Keto, GAPS, Whole 30)

    Low-Carb Breakfast Kale Egg Cups (Paleo, Keto, GAPS, Whole 30)

    Jump to Recipe Print Recipe

    Breakfast Kale Egg Cups are a wonderful addition to special brunch or can be made for a quick breakfast instead. Made with turkey or ham deli cold cuts to hold the eggs, cheese and other toppings and baked to perfection. Paleo, Low-Carb, Whole 30, GAPS compliant

    Breakfast Kale Egg Cups with Parmesan and Sun Dried Tomatoes - Great as a quick grab-n-go breakfast (from the freezer) or a nice staple at a relaxing brunch. Click to find this easy recipe!

    I don't know about you, but I'm always on a hunt for more simple ideas to keep the family well fed.  One way to do that, is by making a large batch of breakfast items for easy grab-and-go mornings.  While I really cherish our sit-down, slow breakfasts - it doesn't quite work out that way all the time.  When it doesn't, I turn to recipes such as these Breakfast Kale Egg Cups.  But if grab-and-go breakfast isn't your jam, these can totally be enjoyed as part of a relaxing brunch.
    Breakfast Kale Egg Cups with Parmesan and Sun Dried Tomatoes - Great as a quick grab-n-go breakfast (from the freezer) or a nice staple at a relaxing brunch. Click to find this easy recipe!Your Favorite Greens

    This recipe is pretty flexible, feel free to use whatever green you have on hand. My garden just happens to be overtaken by kale currently, so I naturally gravitate towards recipes with kale.  I used regular curly kale, but chard and spinach would work great too.

    Rinse the greens, if they came from your garden or a farmer you trust.  Otherwise, you can soak in vinegar solution to remove any residual pesticides and other nasties.  Dry the greens, or at the very least, give a firm shake over the sink to remove excess water.

    Unless you're using baby kale, I recommend removing the spine.  I simply hold the kale leaf upside down with my left hand, and slide my thumb and index finger on the other hand down the leaf at the spine, removing the soft part of the leaves and leaving the spine intact.  The easiest way to cut kale is to stack the leaves together, roll them lengthwise, and cut across the roll, creating ribbons.  This works great for this recipe but cut the kale however you wish.

    Breakfast Kale Egg Cups with Parmesan and Sun Dried Tomatoes - Great as a quick grab-n-go breakfast (from the freezer) or a nice staple at a relaxing brunch. Click to find this easy recipe!

    Your Favorite Deli Meat

    Being a mostly gluten-free household, we don't make a lot of sandwiches around here and for this reason, we don't have deli meat stashed away in the refrigerator often.  Every now and then, I will throw a sandwich in my kid's lunchbox, but only out of last minute desperation.

    Having said that,  I appreciate the convenience of having organic deli meat on hand for easy and unique meals.  I used turkey though I personally love ham.  The hubs wants me to limit our pork consumption (except for bacon, bacon stays), so I reached for a pack of organic, antibiotic and hormone free turkey deli meat.  Read the ingredient list and if you're on a healing diet like GAPS, watch out for added sugar.

    Breakfast Kale Egg Cups with Parmesan and Sun Dried Tomatoes - Great as a quick grab-n-go breakfast (from the freezer) or a nice staple at a relaxing brunch. Click to find this easy recipe!Any meal of the day!

    These egg cups land somewhere between quick breakfast and special brunch.  The sun-dried tomatoes and parmesan add a nice Tuscan touch to the otherwise common breakfast.  But more than that, these cups don't have to be limited to just the wee hours of the morning, they are also a great snack in the afternoon and make a wonderful light dinner as well.

    These egg cups also freeze well, making this a wonderful to-go breakfast, provided that you bake the egg thoroughly.  Pull them out of the oven just 2 minutes shy of their full cooking time to enjoy the runny egg for breakfast.

    To freeze, be sure to bake the eggs fully (full 10 minutes), then cool on a cooling rack.  Place in small freezer-safe containers and stick in the freezer for later use.  To reheat, heat a tablespoon of butter (or bacon fat!) on a cast iron skillet and place the egg cups directly on top.  Close the skillet with a lid, and warm on medium heat for 2-3 minutes.  The bottoms will be perfectly browned and the egg cups will be thoroughly re-heated.

    Low Carb Breakfast Kale Egg Cups

    Serve these for a quick breakfast, special brunch or a midafternoon snack. These cups have the perfect balance of protein, healthy fats and even vegetables. 😉

    Printable Recipe

    Breakfast Kale Egg Cups - make this easy breakfast that comes as a complete package with high protein, healthy fats, and nutrient dense greens. These are great for special brunch, healthy snack and are freezer friendly.

    Breakfast Kale Egg Cups with Parmesan and Sun Dried Tomatoes

    Anya @ Prepare & Nourish
    Serve these as an easy breakfast or a special brunch. The addition of sun dried tomatoes and parmesan makes this a delectable treat.
    5 from 3 votes
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 15 minutes mins
    Cook Time 10 minutes mins
    Total Time 25 minutes mins
    Course Breakfast
    Cuisine American
    Servings 12

    Ingredients
      

    • 1 tablespoon butter or bacon fat
    • 12 slices of turkey or ham deli meat (organic preferred and check for added sugar!)
    • 6-8 kale leaves despined and chopped
    • 12 pastured eggs
    • ⅓ cup whole milk
    • ½ cup parmesan cheese optional
    • ½ cup sun dried tomatoes
    • sea salt & freshly ground pepper to taste
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    Instructions
     

    • Preheat oven to 400F degrees.
    • Grease muffin pan with healthy fat such as butter or lard. Though the deli meat doesn't usually stick to the pan, this assures that removing the cups will be a breeze.
    • Line the muffin openings with thinly-cut slices of turkey or ham deli meat, making cups.
    • Divide chopped kale amongst the muffin openings, spreading it somewhat evenly within each cup.
    • Break in one egg per muffin cup.
    • Pour ½ tablespoon of milk into each muffin cup, right over the egg. Top with parmesan and a few pieces of sun-dried tomatoes. Season with black pepper. Season with salt if desired.
    • Bake for 8-10 minutes, depending on how runny you desire the yolks to be. Remove and allow to sit for a few minutes before digging in.

    Notes

    To freeze, store these cups in freezer-safe glass containers.
    To reheat, heat a tablespoon of butter (or bacon fat!) on a cast iron skillet and place the egg cups directly on top. Close the skillet with a lid, and warm on medium heat for 2-3 minutes. The bottoms will be perfectly browned and the egg cups will be thoroughly heated.
    Nutrition Information
    The information shown is an estimate provided for your convenience by an online calculator. It should not be considered as a substitute for a professional nutritionist's advice. See our complete Nutritional Information Disclaimer.
    ©Prepare and Nourish • Content and photographs are copyright protected. Sharing of this recipe is encouraged and appreciated but please do NOT screenshot or copy/paste complete recipes to websites or social media.
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Mention @prepareandnourish and be sure to tag #prepareandnourish!


    Pin this!

    Low Carb Breakfast Kale Egg Cups - full of flavor but simple to make. These are great to be tossed in the freezer and make great snack and lunch. #Paleo #Whole30 #GAPS #Keto

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    About Anya

    Sharing wholesome recipes using seasonal ingredients and simplified methods since 2014. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

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    Comments

      5 from 3 votes

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      Recipe Rating




    1. Stefani says

      May 07, 2016 at 4:31 am

      These look fantastic, Anya! Maybe I'll drop the hint to my husband for a Mother's Day breakfast idea 😉

      Reply
      • Anya says

        May 07, 2016 at 9:48 am

        That would be the appropriate thing to do. 😉

        Reply
    2. Renee Kohley says

      May 10, 2016 at 9:27 am

      What a super fun breakfast! Great for little hands too! Thank you for the great idea!

      Reply
      • Anya says

        May 10, 2016 at 9:04 pm

        Yes, I love that it's super convenient.

        Reply
    3. Raia says

      May 10, 2016 at 5:50 pm

      These sound delicious, Anya. I don't usually have deli meat, but I might have to go get some to give these a try. 🙂 Thanks so much for sharing them at Savoring Saturdays!

      Reply
      • Anya says

        May 10, 2016 at 9:15 pm

        I know - I don't really buy a lot of deli meat but when I do, I use it in recipes like these. 🙂

        Reply
    4. Emily @ Recipes to Nourish says

      May 13, 2016 at 12:10 pm

      These look so good! I know my husband and Tiny Love would really enjoy these. Thanks so much for sharing this with us at Savoring Saturdays gluten free linky party! I'll be featuring your recipe later today. xo

      Reply
    5. Michelle says

      March 29, 2017 at 4:04 pm

      Your recipes look incredibly easy, healthy and inspiring. My daughter has PCOS and I've been looking for healthy recipes that might help her loose weight. Do you think yours would be good for someone with PCOS?

      Reply
      • Michelle says

        March 29, 2017 at 4:06 pm

        Do you have a recipe book?

        Reply
        • Anya says

          March 30, 2017 at 7:49 am

          Hi Michelle, I don't have a recipe book but there's plenty of recipes on this site. Blessings!

          Reply
      • Anya says

        March 30, 2017 at 7:48 am

        Women with PCOS tend to do better with low sugar and starches. These Breakfast Kale eggs would be good for her as they are high in protein and healthy fats.

        Reply
    6. Joni Gomes says

      May 15, 2017 at 8:38 am

      Oh man these look scrumptious!!! I want one now! Or two 🙂

      Reply
      • Anya says

        May 16, 2017 at 9:41 pm

        Thanks Joni. 🙂

        Reply
    7. linda spiker says

      May 15, 2017 at 10:17 am

      Holy moly! I love this version with the sun dried tomatoes. Yum.

      Reply
      • Anya says

        May 16, 2017 at 9:40 pm

        They really add nice flavor to these eggs.

        Reply
    8. Lindsey Dietz says

      May 15, 2017 at 12:49 pm

      These look amazing, and it's so great that they can be frozen! Will definitely have to give these a try for our hurried school mornings!

      Reply
      • Anya says

        May 16, 2017 at 9:39 pm

        Yes, those crazy school mornings! Enjoy the egg cups.

        Reply
    9. Corrine says

      May 16, 2017 at 4:36 pm

      These would be perfect set out on a table for brunch! And I love the idea of using turkey here instead of ham. Sounds so good!

      Reply
      • Anya says

        May 16, 2017 at 9:38 pm

        Thanks Corrine. I agree - these are great for brunch.

        Reply
    10. Anne says

      July 27, 2017 at 9:20 am

      Anyone else find they need to bake them much longer than 10 mins? My first batch (looking scrumptious by the way) are in the oven... already around 18 mins and the whites still a bit runny last time I checked! I'm just doing 4 for now. Thanks for the fun recipe!

      Reply
      • Anya says

        July 31, 2017 at 8:31 am

        Hi Anne,
        Ovens vary so use your best judgement on the baking time. Thanks for your comment. 🙂

        Reply

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