This Roasted Potato Kale Egg Bowl is a 30-minute meal that’s perfect for your weeknight dinner. This cheap healthy meal is a vegetarian dish with spiced potatoes topped with roasted veggies and a poached egg.
You can eat healthy on a budget!
Let’s be honest, healthy eating can get expensive. The cost of organic meat and produce can really add up. My husband and I have lived on a budget for many years, but with some careful planning and a little creativity, we have managed to eat very well. Throughout all the years of college, graduate school, and life endeavors, we enjoyed a diet that was healthy, flavorful, and didn’t break the bank. The secret to this cheap healthy lifestyle includes some ‘base ingredients’ that are filling and versatile. This includes things like potatoes, lentils, beans, rice, and eggs. Ingredients that serve as a blank canvas that can be built upon.
Potatoes are great because you can get a whole bag of them for a couple of dollars and they can be prepared so many different ways. One of my favorite ways to eat them is roasted. Roasted potatoes are unbelievably easy to make and they feel a little fancy. Add some spices, a few fresh veggies, and a poached egg, and you’ve got what feels like a restaurant-quality meal that costs only a few dollars.
My family had a huge garden growing up and one thing that there was plenty of was potatoes. We’d dig them up every fall, clean them off, and store a stash to eat through the winter months. As a kid I was partial to mashed potatoes, but as I got older I gravitated toward eating them roasted. They form the perfect base to this meal.
How to make this cheap healthy meal!
Start by heating the oven to 400ºF. Wash and clean 5-6 medium red potatoes. You can use any type of potato you like, but the reds don’t dry out when you roast them. Dice them into bite-sized pieces and spread them out on a baking sheet. Drizzle two tablespoons of olive oil over the potatoes. Sprinkle one teaspoon garlic powder, one teaspoon onion powder, one teaspoon smoked paprika, one teaspoon Italian seasoning, and a generous pinch of salt and pepper over the potatoes. Toss to combine in the oil and spices. Place the pan in the oven and roast for 25 minutes.
This breakfast egg bowl is very versatile!
To go along with the roasted potato, I like to add another roasted vegetable along with the kale to give it some more depth and flavor. You can roast any type of vegetable you like. My go-to with this recipe is a simple one like broccoli or cauliflower. Simply chop a head of broccoli into florets and place them on another baking sheet. Place the florets on the baking sheet and add one tablespoon of olive oil and a pinch of salt and pepper. Toss until the broccoli is coated in the oil. Place the pan in the oven when the potatoes have roasted for 10 minutes. The cooking time for the broccoli is less than the potatoes. After 25 minutes or so, both vegetables should be finished and both pans can be removed from the oven and set aside. For extra nutrition and texture, I like to add kale or some other leafy green vegetable. Simply remove the stems from four or five kale leaves and roughly chop it. If kale is a bit too hearty, spinach, chard, or any leafy vegetable will work.
Don’t forget the egg for protein!
Another great ‘blank canvas’ ingredient is eggs. Eggs are cheap and make a great protein. There are a million ways to cook an egg. I love to poach them with this recipe. Poaching the eggs ensures that the yolk remains soft and it sort of coats the veggies and potato once you cut into it, making the dish feel a little decadent.
Poaching eggs can seem intimidating if you haven’t tried it, but I assure you that it’s totally doable. Simply fill a sauce pan about halfway with water. Place the pan on the stove top and add a teaspoon or so of white vinegar. Bring the water to a full boil and then reduce to medium. Begin to ‘swirl’ the water with a wooden spoon (or any kind of spoon). Crack an egg and drop it into the ‘center’ of the swirling water. The momentum of the water should help to ‘form’ the egg. Cook the egg in the water on a low boil for 3-4 minutes or so. Carefully remove the egg from the water and set aside on a plate. With this method, you can only poach one egg at a time so simply repeat the process three more times in order to reach four servings.
Now all that’s left is to put the whole thing together. I like to start with the potato because that’s the base of this dish. Place a heaping portion of the spiced potatoes into a bowl. Add a serving of the roasted broccoli and a handful of the chopped kale. For a little extra decadence, sprinkle a bit of shredded Parmesan cheese onto the veggies. Place the poached egg on top of the cheese. The heat of the veggies and the egg help to melt the cheese a bit.
A 30-minute meal fit for a king (or queen)!
Finish the whole dish off with another sprinkle of salt and pepper and some chopped chives or fresh herb of choice. The addition of chopped herbs is optional, but my herb garden is coming in at full force this summer so I couldn’t resist adding some. This meal makes a great breakfast, lunch, or dinner. I’ve spent many evenings enjoying a show on Netflix with this meal on the menu. It’s so simple and down to earth, but feels like something you might order at a neighborhood bistro. Cheap, healthy, and easy. All good things in my book!
- 5-6 Red Potatoes
- 1 Head Broccoli
- 4-5 Kale Leaves
- 3 Tbsp Olive Oil - split
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Smoked Paprika
- 1 tsp Italian Seasoning
- 1/4 tsp Salt
- 1/4 tsp Pepper
- 4 Eggs
- 1 tsp white vinegar
- 1/4 cup Parmesan Cheese
- 1/4 cup fresh herbs (optional)
- Heat oven to 400ºF.
- Wash and clean 5-6 red potatoes.
- Dice the potatoes into bite-size pieces. Try to cut the potatoes a uniform size to ensure that they cook evenly.
- Place the potatoes on a baking sheet. Drizzle the potatoes with 2 Tbsp olive oil. Sprinkle 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1 tsp Italian seasoning, and a generous pinch of salt and pepper onto the potatoes. Toss to coat in the oil and spices.
- Place the baking sheet in the oven and bake for 25 minutes.
- Cut 1 head of broccoli into florets. Place the florets onto another baking sheet and drizzle with 1 Tbsp olive oil and a pinch of salt and pepper. Toss to coat in the oil. Place the baking sheet in the oven when the potatoes have baked for 10 minutes. The broccoli has a baking time of 15 minutes and the potatoes 25 minutes. Remove both pans when finished.
- Remove the ribs from 4-5 large leaves of kale. Roughly chop the kale into ribbons. (Spinach, chard, or any leafy green can be substituted for kale).
- To poach the eggs: Fill a sauce pan halfway with water. Place the pan on the stove top and add 1 tsp of white vinegar.
- Bring the water to a boil. Once the water is boiling, reduce heat to medium. Swirl the water in a clockwise motion using a wooden spoon. Crack an egg and drop it into the 'center' of the swirling water. The motion of the water along with the boiling water should help solidify the egg. Cook the egg on a low boil for 3-4 minutes. Carefully remove the egg with a spoon and place on a plate when finished cooking.
- Repeat with the remaining 3 eggs.
- To serve: Place a heaping portion of the roasted potatoes in a bowl. Top with a helping of the roasted broccoli and a handful of kale. Sprinkle 1 Tbsp or so of Parmesan cheese on top of the veggies. Place the poached egg on top of the cheese. Sprinkle with salt and pepper and some minced fresh herbs like chives (optional).
Home Chef Tip: This recipe works great with any egg preparation. Feel free to use fried, scrambled, soft-boiled, hard-boiled, or over-easy eggs. Test each method to see which one you like best!
We hope you enjoy this Roasted Potato Kale Egg Bowl recipe from SoFabFood Home Chef, Christine from The Rustic Foodie, as much as we do. If you love this healthy dish, you can find more like it by visiting our Vegetarian Section. For daily recipe inspiration, subscribe to our newsletter, like us on Facebook, and follow us on Pinterest. Enjoy!