Kale Egg Cupcakes

Provider blog by  Monica Bernard-Thompson, RDN, CDN, CLC

In the mornings, it is difficult to make breakfast when you are half asleep. Instead of waiting for the coffee to kick in to make yourself something healthy, it may seem like a better option to grab a bowl of cereal. Look at the back of that cereal box and you will find most cereal have excessive sugar.  Instead, why not prep breakfast the night before and store it in the refrigerator?

The words kale, egg and cupcake are typically not three words you would ever put together in a sentence, better yet put together as a recipe. Yes, this weeks recipe is Kale Egg Cupcakes. People stick all sorts of ingredients in their omelets in the morning. Instead of frying an egg in oil or butter, why not bake them in a cupcake dish? You can prep this meal the night before and simply use an oven or toaster oven to warm it up.

You do not need to cover eggs in cheese to make it taste good. Experiment with seasonings – not just salt and pepper. Find out which flavors you enjoy – maybe its garlic powder, chili powder, rosemary, chives, oregano or tarragon. This goes for all recipes: If you cover your meals with salt or cheese, try using other ingredients. Mix, match and explore.

Monica Bernard-Thompson RDN, CDN, CLC is the WIC Program Director. Monica is a Registered Dietitian Nutritionist, NYS Certified Dietitian Nutrition and Certified Lactation Counselor. Two of the many services that WIC provides is cooking classes and nutrition counseling. To find out more about WIC, please click here.

In recognition of March being National Nutrition Month, we will be posting a healthy recipe every Thursday with the help of our nutritionists.

Kale Egg Cupcakes


1 Large of Kale Leaf
1 Egg
1 tablespoon of diced red pepper
Canola Oil Spray
Parmesan Cheese


1. Preheat oven to 350 degrees.

2. Spray cupcake pan with oil.

3. Line cupcake hole with a large kale leaf.

4. Crack one egg into each cupcake hole.

5. Lightly mix in a parmesan cheese, sliced pepper and other desired seasonings (garlic powder, black pepper, chili powder, etc.).

6. Bake 15-20 minutes.