Health & Wellness News

Healthy Recipe: Eggs Over Kale and Sweet Potato Grits

Here’s a warm and filling dish for those cold winter days.


  • 1 large orange sweet potato
  • 2 cups fresh kale, chopped
  • 4 eggs
  • 1 tablespoon vegetable oil, divided
  • 1½ cups of water
  • 1 cup non-fat milk
  • ¾ cup grits (quick cooking)
  • ¼ teaspoon salt


Preheat oven to 350°F. Coat 4 individual soufflé dishes with 1 tsp. vegetable oil each. Make 3-4 slits in sweet potato; cook in microwave until just soft. When cool enough to handle, peel and cut sweet potato into chunks, and puree in food processor.

Heat remaining vegetable oil in sauce pan, and sauté kale about 5 minutes. In a medium sauce pan, boil water and milk, add grits and sweet potato; cook for 5 minutes. Remove from heat and stir in sautéed kale.

Divide grits mixture evenly among 4 soufflé dishes (or place all in casserole dish). Make 4 depressions in the grits mixture with the back of a large spoon. Carefully break one egg into each.

Bake uncovered for 30 minutes until eggs are cooked. Let cool 10 minutes before serving.

Nutritional Information

  • Number of servings: 4
  • Calories: 280
  • Saturated Fat: 2g
  • Protein: 12g
  • Carbohydrates: 38g

Recipe courtesy of What’s Cooking? USDA Mixing Bowl