Kale Shakshuka — Eggs, Tomatoes, and One Pan for a Cozy Morning

Why This Recipe Works

• Eggs and kale keep you full. Eggs bring protein, and kale brings fiber. Together they help you feel satisfied all morning, so you are less likely to get hungry again an hour later.
• Slow-cooked tomatoes bring big flavor without much salt. When tomatoes cook down with onion, garlic, and spices, the sauce turns rich and a little sweet. That means you can use very little salt and still have a dish that tastes great.
• Everything cooks in one pan. There is only one pan to wash, and the sauce can be made ahead of time. That makes a real sit-down breakfast possible, even on a busy day.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 3 cups chopped kale, tough stems removed
• 4 large eggs
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• Optional: pinch of crushed red pepper for heat
• Optional garnish: 2 tablespoons chopped fresh parsley or cilantro
• Optional garnish: 2 tablespoons crumbled feta cheese

Instructions:

1. Heat the olive oil in a large, deep skillet with a lid over medium heat.
2. Add the onion and bell pepper. Cook for 5 minutes, stirring now and then, until soft.
3. Add the garlic, cumin, and paprika. Stir and cook for 1 minute.
4. Pour in the tomatoes. Add the salt and black pepper. Let it bubble gently for 5 minutes.
5. Stir in the kale. Cook for 3 minutes, until the kale is wilted.
6. Use the back of a spoon to make 4 small wells in the sauce.
7. Crack one egg into each well.
8. Cover the pan, turn the heat to low, and cook for 5 to 7 minutes. The whites should be set. The yolks can be runny or firm, whichever you like.
9. Top with fresh herbs and feta if you are using them. Serve right from the pan.

Notes & Substitutions:

• Renal note: Tomatoes are the main source of potassium here. Use only half the can of tomatoes and add an extra bell pepper to keep the volume. Skip the feta if you are limiting phosphorus or sodium, and check with your Registered Dietitian about how many eggs fit your plan.
• No eggs? Stir a rinsed can of low-sodium chickpeas or white beans into the sauce instead, and simmer for 5 minutes.
• Different greens: Spinach or Swiss chard work in place of kale. Add them for just 1 to 2 minutes.
• Make it ahead: The sauce (steps 1 to 5) keeps in the refrigerator for up to 4 days. Reheat it in a skillet and add fresh eggs. Cooked eggs do not reheat well, so cook them the day you eat them.
• Allergens: Contains eggs, and dairy if you use feta. Serve with corn tortillas or gluten-free bread to keep this meal gluten-free.