Recipe: Sweet Potato, Kale and Caramelized Onion Egg Bake



If you've been around here for some time, you'll know quite well that eggs are my favorite food- and egg bakes are one of my absolute favorite make-ahead meals. Whether baked in a glass casserole dish for an easy dinner, or divided into a silicone muffin pan for a quick heat-and-eat breakfast, you can't go wrong with a simple protein-rich and veggie-packed egg bake. When meal prepped, they hold up well in the fridge for a few days, reheat beautifully, and even work well frozen (just make sure to avoid getting air in the bag or container). I made this egg bake only weeks before our baby girl was born, and made sure to freeze extra in pan and muffin form; for quick meals once baby sister made her entrance- and we have appreciated that decision ever since! Everyone in our family loves these (we might even fight over the last egg muffin).


This recipe in particular is perfect for the fall- simple roasted sweet potatoes, paired with slow caramelized onions and kale, not only packs flavor but a nutritional punch, too (and as a bonus- the in-season ingredients make it an inexpensive meal, to boot!). Do yourself a favor and make extra for the days to come.


Sweet Potato, Kale and Caramelized Onion Egg Bake Makes 1 8x8" pan or 10-12 muffin cups (depending on size).

2 medium sweet potatoes, peeled and chopped into small 1/2" dice

coconut or avocado oil as needed (melted) cumin, smoked paprika, garlic powder + sea salt 1 medium-large onion, sliced thin 3 cups kale, stemmed and chopped 10 large eggs 1/2 cup cream or almond milk large pinch sea salt + a few cracks black pepper (optional) 2 tbsp chopped fresh herbs (I love sage or thyme, here-- optional, but a delicious addition!) 1/2 cup shredded cheese (optional- we loved it with a nice sharp cheddar) 1. To roast sweet potatoes: Preheat oven to 375. Toss sweet potatoes with a drizzle of coconut oil, and a generous sprinkle of spices (cumin, paprika, garlic + sea salt). Roast in oven 20-30 minutes, tossing once or twice, until golden and cooked through. Set aside to cool slightly. 2. While potatoes are roasting, heat a drizzle of oil to medium in a large sautee pan. Add onions and sautee for a minute, reduce heat to low and let cool, stirring occasionally, until golden and caramelized. Just before taking off heat, stir in kale to wilt slightly. 3. Whisk eggs with cream or milk, a large pinch of sea salt and a few cracks of black pepper. Stir in vegetables. 4. Grease pan or muffin cups well. Pour egg mixture into pan or divide between 12 muffin cups. Top with cheese if desired. Bake in oven (should still be preheated to 375) for 15-20 minutes for muffins or 25-30 minutes for 8x8"; or until cooked through. Let cool completely before storing in fridge or freezing. (Freeze muffin cups in pairs or quads in small plastic or silicone bags- as airtight as you can get them; or sealed well over pan.)

Enjoy!


#healthybreakfast #healthyfamily #familyfood #familymeal #recipe #breakfast #breakfastrecipe #healthyrecipe #familyfriendly #kidfriendly #kidfriendlyrecipe

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Headshots Marie Guagliardo Photography & Sarah Zollo Portraits