Friday, January 13, 2012

Red Kale and Cheese Omelette for Two (Low-Carb, Gluten-Free, SBD Phase One)

Eating vegetables for breakfast is a great diet trick, and this Red Kale and Cheese Omelet can help!

Red Kale Omelet

This Red Kale and Cheese Omelette for Two is something I first made in August when my garden was bursting with Red Russian Kale, but this idea of using greens in an omelet is still a good one, even if you have to buy the kale. This is really a simpler, quicker variation of the Red Russian Kale and Red Onion Savory Breakfast Squares I posted earlier, but if you're cooking for one or two you might like this recipe even better. Everyone needs to eat more greens, and this is a tasty way to get some into your diet.
(This is the latest featured recipe for our Month of Daily Phase One recipes.  This Red Kale and Cheese Omelet for Two that I first posted in 2008 is such a great Phase One option.  If you can't find the Red Russian Kale, just make this with another type of kale.)

Wash and coarsely chop kale until you have about 2 cups chopped kale. If you don't have red kale, you can use other kale varieties in this, but they may need to be sauteed a bit longer.

Heat olive oil in non-stick 10" frying pan, then saute chopped onion 2-3 minutes. Add kale and let it start to wilt.

Keep turning kale over as it wilts for 2-3 minutes, until it has reduced in size below the top of the pan.

Check the bottom of the pan to see if you need a bit more oil, the pour in beaten egg and top with grated cheese. Reduce heat and cook about 10 minutes, lifting the edges of the omelet with a plastic spatula and letting the uncooked portion run under.

When the omelet is almost completely cooked but still a bit wet-looking, flip one side over the other. (Photographer error - I'm not sure why I didn't take a photo of that!) Serves two happy breakfast eaters.

Red Kale and Cheese Omelet for Two
(Makes 2 servings, recipe created by Kalyn)

5 eggs, beaten well
1/2 tsp. Spike Seasoning (Optional, but Spike is really good in eggs. Use other seasonings as desired if you don't have Spike.)
2 T chopped onion or red onion
1-2 tsp. olive oil (or more, depending on your pan)
3 oz. chopped kale (2 cups chopped kale. You could use other greens like chard, collards, spinach, or broccoli rabe.)
1/3 cup grated white cheese (I used a low-fat blend called pizza cheese which had Mozarella, Provolone, Romano, and Parmesan cheese)

Beat eggs with Spike seasoning in small bowl.

Heat olive oil medium high in non-stick 10" frying pan. Add onions and saute about 2 minutes, until soft but not browned. Add kale all at once (it will be above the top of the pan.) Let kale wilt for a minute or two, then use a large turner to turn it over so it wilts evenly and reduces in size by at least half. This will take 2-3 minutes.

Check pan to see if you need more oil before you add the eggs, and add more if needed. Add eggs all at once, then immediately lower heat to low. Let omelet start to cook, and when you see firm edges, gently lift them with the turner and let the uncooked egg run under. Cook about 10 minutes, until eggs are mostly set but still wet looking. Then use turner and gently flip one half of omelet over onto the other half. Cook 1-2 minutes more if needed, then slide omelet out on to serving plate.

Serve topped with fresh parsley if you have parsley in your garden that's begging to be used. This is great served with sour cream on top.

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South Beach/Low-Carb Suggestions:

This is a great breakfast, brunch, or dinner for any phase of the South Beach Diet or any type of low-glycemic or low-carb eating plan. For phase two or three. serve with toast made from South Beach Diet Friendly Whole Wheat bread, or fruit on the side.

More Dishes with Eggs and Kale
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Red Russian Kale and Red Onion Savory Breakfast Squares
Eggs and Kale Parmesan from Gluten-Free Bay
Frittata with Tuscan Kale from Lucullian Delights
Kale Frittata from Too Many Chefs
Kale Frittata from The Inquisitive Palate
Parsnip, Carrot, and Kale Frittata from I Heart Kale
Kale and Smoked Bacon Quiche from Taste Buddies
Baked Eggs with Cavolo Nero from Cook (almost) Anything At Least Once
Kale Omelet from Tiny Morsels
Potato and Kale Spanish Tortilla from Love and Olive Oil

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More to Chew On:


  1. A great reminder to eat more leafy greens -- one of my resolutions for this year! I love cheese omelets and almost anything you put in them.

  2. I have so much kale I'm eating it every day. It's nice to have your collection of kale recipes! Thanks, I do appreciate it. Your blog is always so well organized. I love that! And this omelet looks like a great dinner option. I love breakfasts for dinner.
    Take care,

  3. I'm just starting the South Beach Diet, today, and am following you on my blog. So when I saw this recipe I was thrilled...I can have it in phase I - yay!


  4. I think I will make omelettes for dinner this week! These look super tasty! I hope you had fun on your trip! Can't wait to hear about it!

  5. I have some red russian kale growing in the garden right now. Along with my pastured eggs from a local farm and homemade cheese - sounds delightfully local and healthy to me.

  6. I just found your site and love it. I was looking for more South Beach recipes. Thank you for putting so many together! We are starting next week and this will help us stay on track!!!!

  7. Thanks everyone. I'm still in Boston and have been running around (buying things!) all day, so sorry I'm slow to post the comments.

  8. I'm always impressed with your egg dishes Kalyn. I don't know why I don't use greens in my omelettes more often.

  9. Sounds delicious. I made a not dissimilar scrambled egg, cheese and silverbeet concoction on the weekend and it was fabulous. I love starting the day with a bog shot of greens

  10. I love kale and I love omelets, so I'll definitely have to try this. I've never had Spike's Seasoning, but might have to check that out!

    Saw you at BlogHer and was very impressed with your talk! I'm not a South Beach dieter, but could definitely stand to lose a few carbs in my diet and am already excited to make some egg muffins for quick breakfasts.

    Hope you're enjoying the rest of your stay in Boston!


  11. I kind of got sick of omelettes when I started the South Beach Diet but looking at this recipe makes me want to have this for breakfast tomorrow!

  12. I've been somewhat "kale-challenged" not really knowing how to use it, but this recipe is something even I could manage and sounds really nice.

  13. Fab looking omelet and kale's a good sub for spinach.

    Also, great reading your updates from Beantown...enjoy!

  14. Lisa and Dani, I love greens in omelets, really bumps up the nutrition and I think the flavor combo is great.

    Not Martha, thanks so much for the feedback. I'm having a great time in Boston. Spike Seasoning is usually sold by the health foods if you want to look for it.

    astrorainfall, give it a try.

    TW, this is super easy. With other types of kale, saute a bit longer. When my garden kale is gone, I'm looking forward to experimenting with some other types.

    Peter, we are having a great time here, thanks!

  15. Kalyn, cooked kale is one of the side dishes for feijoada, so we all love it here. I have yet to try it in an omelette - great idea!

  16. The omelet looks so healthy! I have never heard of Spike. I checked out your earlier post about it - I can't believe all the spices it contains! I'm going to have to try it. Hope you're having fun in Boston.

  17. Patricia, wish I could come there and see how you cook kale!

    Italian Dish, loving Boston. Lydia is a great foodie tour guide.

  18. Kale is firmly on my shopping list!
    Excellent thanks.

  19. I haven't even liked eggs lately, but I saw this and immediately thought "I want this!!" Sounds delicious!

  20. wow, that does look good! I ahve yet to experiment with Kale, this might be a safe start:)

  21. Esta omelete de couve é mesmo uma delícia!!!!


  22. This looks amazing! I've tried to cook with kale several times, and it always ends up being really bitter tasting (which might be an issue on the cook's part of course!). I think I'll try this and see if I can't break the cycle!
    By the way, I love your blog; the recipes are so colorful, and they look delicious!

  23. I don´t like kale , but my mother loves it, she use it saute in onion and garlic as side dish for feijoada, or for portuguese sopa verde , potato and kale soup. I send the recipe for her, but the omelette looks good I ll had to try using swiss chard

  24. Just got home from Boston and have been catching up on comments. For those who have talked about kale being bitter or not liking it, this is Red Russian kale in my omelet, and it's definitely milder than some types of kale. If you use a different type of kale it will need to be cooked longer. In Utah you can get the Red Russian Kale at Whole Foods, and it's delicious.

  25. Oh, love this recipe. I can see myself having some lovely autumn brunch.

  26. A kale and cheese omelette sounds great!

  27. Looks divine! Having had great success with one of your frittatas, I'm sure to give this omelette a try as well!

  28. A beautiful omelette Kalyn. I love the addition of kale -- very interesting. My omelettes never look as nice as yours. I'll have to practice my flipping!

  29. Syrie, mine are not always this pretty, I just got lucky with this one!

  30. thanks for the idea of use for the kale i bought couse it looks cool hooker. im totally making this in the morning for my bia bia

  31. This looks great! I can't wait to try it out.

  32. oh i made the lettuce wrap tacos and they were sooo good. im making this for breakfast tomorrow... but we only have cheddar. mm cant wait!

  33. My son and I made a kale, onion, chopped banana pepper and asiago cheese frittata yesterday for brunch after walking 3 miles. I'm making kale chips and Kale with Bacon and Cannellini Beans today. I am always inspired by your recipes. Keep up the great job.

  34. Hi Kalyn, I make a very similar frittata. My whole family loves it and it is a very easy dinner on a busy night. Most of the times I add some spicy pepperoni. Here is the link:

  35. Love hearing the ideas for other things people add to this type of omelet.

  36. I used eggs for my omelet and onions only. This is my first time to know that we can use other ingredients and you can make your own omelet.


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