Eggs, Kale and Potato Skillet

Dec 20, 2023 | Breakfast, Main Meals

Eggs, Kale & Potato Skillet

Kick off Your Day with Breakfast Eating a nutritious breakfast has several health benefits! After a 10-12 hour fast our bodies need the fuel to maintain vital functions and our brains need the fuel to think clearly. Let’s look at these top reasons to break the fast and plan for a nourishing morning meal.
1. Improved Metabolism: Eating breakfast kickstarts your metabolism after a night of fasting. This helps your body burn calories more efficiently throughout the day.
2. Enhanced mental clarity: Breakfast provides the necessary nutrients, including carbohydrates and proteins, which are important for optimal brain function. Studies suggest that eating a balanced breakfast can improve memory, concentration, and problem-solving skills, contributing to better overall cognitive performance.
3. Stabilized Blood Sugar Levels: Breakfast helps regulate blood sugar levels by providing a source of glucose (blood sugar) for the brain. Stable blood sugar levels can prevent energy crashes, mood swings, and reduce the risk of developing type 2 diabetes over the long term.
4. Weight Management: Eating a nutritious breakfast can help control hunger and prevent overeating later in the day.Individuals who skip breakfast may be more likely to make unhealthy food choices or consume larger portions at subsequent meals, potentially leading to weight gain.
Prep Time 4 minutes
Cook Time 25 minutes
Course Breakfast, Main Course
Servings 2


  • 1 pound Russet Potatoes scrubbed and cut into ½ inch chunks
  • ½ onion sliced
  • 3 cups kale chopped
  • 4 large Land O’ Lakes Brown Eggs
  • 2 cups grape tomatoes cut in half
  • 3 tablespoons olive oil
  • Kosher Salt & pepper
  • 1/8 tsp red pepper flakes optional
  • ½ cup fresh parsley minced


  • Preheat oven to 425.
  • Meanwhile, heat oil in cast iron pan over medium heat, add in potatoes, season with salt & pepper. Cook, tossing frequently for about 15 minutes. Potatoes should be crisp on the outside and soft on the inside when pierced with a fork.
  • Add in sliced onions, cook for 2 to 3 minutes. Add in Kale, toss frequently and cook for about 5 minutes. Add in tomatoes, cook for 2 minutes.
  • Make 4 wells in potato mixture and crack eggs one at a time into each well. Season with kosher salt, pepper and red pepper flakes if using.
  • Place pan into oven and cook for 10 minutes.
  • Remove from oven, top with fresh parsley and serve immediately.


Recipe by Jacqueline Gomes, MBA, RDN
Keyword breakfast, high protein, make ahead breakfast, weightloss meal


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Meet Your Dietitian

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Hi, I’m Jacqueline

I understand first hand how frustrating weight loss programs can be without the proper guidance. My goal is to help you change your mindset from restrictive dieting to one of freedom and confidence around food. I’d love to help you on your journey.


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