Looking for a cardiologist-recommended way to start your day? This heart-healthy eggs and greens breakfast is a nutrient-dense powerhouse that proves healthy eating doesn't have to be complicated. By poaching eggs directly in a bed of savory, lemon-splashed kale, you create a complete meal in a single skillet that is as beautiful as it is delicious.
Whether you are looking for a new high-protein breakfast recipe or simply trying to eat more leafy greens, this dish is a perfect choice. It uses everyday pantry staples like vegetable broth and garlic to transform simple kale or collard greens into a gourmet-style morning meal that comes together in just 25 minutes.
Crack open more deliciousness with our entire lineup of healthy breakfast egg recipes!
This recipe is a masterclass in "synergistic nutrition," combining lean, high-quality protein from eggs with the dense fiber and antioxidant profile of leafy greens. It provides a filling, low-calorie start to the morning that helps stabilize blood sugar and supports cardiovascular health without the need for heavy fats or processed meats.
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Current research suggests that for most people, one egg a day is fine. However, it is always best to consult your cardiologist regarding your specific dietary needs.
Kale and collard greens are excellent because they hold up well to poaching. Spinach is also a popular choice for a softer texture.
You can sauté the greens ahead of time. When you're ready to eat, simply reheat the greens in the skillet, add the broth, and crack the fresh eggs into the wells.
If you enjoyed this recipe, you’ll love these other heart-healthy breakfast favorites that feature protein-rich eggs and nutrient-dense dark leafy greens. They are a delicious way to pack more vegetables into your morning routine without skimping on flavor.
Fuel your morning with these high-protein breakfast ideas (without eggs) that offer sustained energy and essential nutrients. From creamy smoothies to fiber-rich toppings, these versatile recipes make it easy to maintain a heart-healthy diet.
Kale is often called a "superfood" for good reason. As one of the most nutrient-dense vegetables on the planet, a single cup provides more than your daily requirement of Vitamins A, K, and C. For this breakfast dish, the kale is softened in broth, making its tough fibers easier to digest while preserving its powerful glucosinolates, which help the body’s natural detoxification processes.
Recipe yields 2 servings
In a large cast-iron skillet, heat the oil over medium heat. Add the garlic and onion and sauté until the onion is softened. Add greens and chicken broth and cook, stirring, until greens wilt. Add lemon juice and stir.
Make 2 wells in the greens. Crack 1 egg into each well. Season with the salt and pepper. Cook for 4 minutes. Let stand until whites are set, about 4 minutes.
To round out this meal, pair it with a slice of toasted whole-grain sourdough to soak up the egg yolks. If you prefer a lighter side, a small bowl of fresh berries or a grapefruit half provides a bright, acidic contrast to the earthy kale. For a heartier brunch, these greens also pair beautifully with a side of roasted sweet potatoes.
If kale is too bitter, try Swiss chard or spinach (note: spinach will wilt much faster, so reduce the simmering time).
You can swap the vegetable broth for low-sodium chicken broth or even a splash of water with a pinch of smoked paprika for depth.
Shallots or leeks can be used in place of onions for a milder, sweeter flavor profile.