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Egg and Kale Grain Bowl

Grain bowls are packed with nutrition as long as you load them up with the right foods. This healthy grain bowl is packed with fiber, healthy fats and protein, making it a great way to start your morning, or enjoy any time of the day.


1 Tbsp olive oil
1 garlic clove, minced
1 bunch kale (about 5 oz), thinly sliced
1/2 cup halved cherry tomatoes (red and yellow)
1 tsp red wine vinegar
1/8 tsp salt
Black pepper to taste
2 large eggs
1 cup cooked brown rice
1 avocado, pitted and sliced
1/2 tsp hot sauce (optional)



In a skillet, heat the oil over medium heat. Add the garlic and sauté for 1 to 2 minutes, or until fragrant. Add the kale and cook for 2 minutes, or until kale wilts. Stir in the tomatoes, vinegar, salt and pepper. Remove from heat.

Bring a small pot of water to a boil. Reduce the heat to a slow simmer, and with a spoon, carefully add the eggs. Simmer for 6 minutes for soft-boiled eggs. Remove the eggs from the pot and set aside.

Divide the brown rice evenly between 2 bowls; top evenly with kale mixture. Arrange avocado slices next to kale mixture. Peel the eggs, slice in half and top each bowl with 1 egg. Season with black pepper and hot sauce, if desired.



Nutrition Facts

Serving size: 1 egg, 1/2 cup brown rice and 1/2 cup vegetables

Calories: 410; Fat: 25g; Saturated Fat: 4g; Cholesterol: 186mg; Sodium: 232mg; Carbohydrates: 43g; Fiber: 11g; Protein: 13g


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Date Last Reviewed: November 20, 2019
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD
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