Monday, August 08, 2011

Recipe for Kale and Feta Breakfast Casserole

This is one of the simplest breakfast casseroles ever, but the combo of kale and Feta is a winner!

This time of year I wonder if I should apologize to readers who don't have a vegetable garden, because when my garden is producing certain veggies in abundance, it's hard for me to think about cooking anything else.  Right now it's all about green beans, cucumbers, zucchini and kale, although eggplant and tomatoes are coming soon.   Kale is a vegetable I didn't have much appreciation for until I started growing it myself, but now I love this ultra-nutritious vegetable.   When I thought of using kale and Feta in an egg casserole, I wasn't sure how those two strong flavors would work together, but the combination was definitely a winner.  If you like kale but aren't a fan of feta, you could use a blend of milder white cheeses like I did in Red Kale and Cheese Omelet for Two.

Chop up a generous bunch of fresh kale.  I used Red Russian Kale the first time, but I've since made this with darker green kale and it was just as good with the Feta.

Saute the kale in olive oil just until it wilts and starts to soften, about 3-5 minutes.  (Darker kale will take longer to soften.)

Put the sauteed kale in the bottom of a sprayed casserole dish.

Sprinkle over a generous amount of crumbled Feta cheese.

Beat 12 eggs with some Spike Seasoning and a little salt and fresh ground black pepper.

Pour the eggs over the kale and Feta; then use a fork to gently stir so ingredients are evenly distributed in the eggs.

Bake at 375F/190C for 40-45 minutes.  Serve hot.


Kale and Feta Breakfast Casserole
(Makes 6-8 servings, recipe created by Kalyn.)

Ingredients:
10-12 oz. fresh kale, washed and coarsely chopped
2 tsp. olive oil
3/4 cup crumbled Feta cheese (about 4 oz.)
12 eggs, beaten
1 tsp. Spike Seasoning (or use any all-purpose seasoning that's good with eggs)
Salt and fresh-ground black pepper to taste

Instructions:
Preheat oven to 375F/190C.  Wash the kale if needed and spin dry or dry with paper towels, then coarsely chop kale.  Heat oil over medium-high heat in a large frying pan.  When oil is hot add the kale and cook while stirring until kale is wilted and starting to soften, about 3-5 minutes.  (Red Russian Kale will cook more quickly; darker green kale varieties will take longer to soften.)

Spray a 9" x 12" casserole dish with olive oil or nonstick spray, then put barely-cooked kale in the bottom of the dish.  Crumble Feta cheese over the kale.  Beat eggs with Spike Seasoning, salt, and fresh ground black pepper; then pour eggs over kale/Feta.  (I like to take a fork and gently stir so the veggies and cheese are well-distributed in the eggs.)

Bake the casserole 40-45 minutes, or until eggs are set and the top is starting to lightly brown.  Serve hot.  This is good with a dollop of low-fat sour cream.

Leftover egg casserole will keep in the fridge for about a week.  Reheat in the microwave for 1-2 minutes.  (Don't microwave too long or it will make the eggs rubbery.


South Beach Suggestions: 
Egg casseroles like this are a great breakfast for any phase of the South Beach Diet or any type of low-glycemic eating plan.

More Tasty Ideas with Kale:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Roasted Kale Chips with Sea Salt and Vinegar from Kalyn's Kitchen
Sauteed Kale with Garlic and Onion from Kalyn's Kitchen
Red Russian Kale and Red Onion Savory Breakfast Squares from Kalyn's Kitchen
Artichoke, Kale, and Ricotta Pie with Eggs and Parmesan from Kalyn's Kitchen
Goat Cheese, Kale, and Spinach Pasta from Dianasaur Dishes
Quinoa with Sauteed Mushrooms and Kale from Use Real Butter
Sweet Potatoes, Kale, and Sausage from Guilty Kitchen
Baked Rigatoni with Kale from In Good Taste
Dinosaur Kale Salad from Simple Nourished Living
Kale and Toor Dal from Fat Free Vegan Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.) counter customizable free hit

54 comments:

  1. I loooove kale and that combination of leafy greens and feta in eggs is beautiful! Frittatas are one of my favorite dinners and I think this would make a great evening meal!

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  2. Rachel, yes I would eat this any time of day!

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  3. This might just be the recipe that gets me to give kale another try. Looks delicious, and I love breakfast casseroles.

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  4. Lydia, how I wish I could send you some kale to make it with!

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  5. I love that you used Kale here and of course molten feta is always a winner. Beautiful recipe!

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  6. Thanks Kelly; glad you like it!

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  7. Great idea! I finally learned to love kale too, and of course, there's been much less of it this year at my CSA. But, when the next batch comes around, I'll be thinking eggs and cheese.

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  8. This looks awesome and definitely unique. I love kale, so I will have to try this one!

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  9. I tend to think of the kale/feta as being similar to the spinach/feta combo...which we all know is fabulous! I'd love to wake up to this.

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  10. Look great, could you use spianch instead?

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  11. Mmm this looks awesome! No apologies necessary (of course) for having a garden! I wish I could have one! I just found your blog and I'm loving all the amazing recipes here - it seems like every one you post is a winner.

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  12. TW, I don't think you can go wrong with any type of cheese and kale!

    Cassandra, hope you enjoy it!

    Joanne, it has been hitting the spot! In fact, I am making it again today.

    Yes, you could definitely make this with spinach.

    Natalie, so glad you are enjoying the blog!

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  13. My kale is growing well - I'll definitely be making this recipe.

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  14. Lorrie, so glad I could share it with someone else who has an abundance of kale!

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  15. I am with Joanne on this... spinach i have done, now I need to try with Kale... or I ma loving the look of the red tinged Swiss Chard


    Hmmm... got me thinking, but I love the idea of breakfast with this combo

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  16. Just delicious! This might just be supper tonight, thank you!

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  17. So glad people are liking this. I think kale is becoming more mainstream, now that people realize what a nutritional powerhouse it is!

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  18. Looks good! I normally use spinach in a dish similar to this but I have been enjoying kale more recently.

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  19. Don't apologize. I find myself living vicariously through you and enjoy seeing all the wonderful things you do with the veggies

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  20. Kevin, I am really getting into kale myself. Really loved the kale/Feta combo in this.

    Maris, I'm so glad it's fun for you to see what's growing and cooking here! Wish you lived closer.

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  21. I'm so jealous Kalyn!! Wish I could say the same! This looks so good :)

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  22. Thanks Gina; I am loving the garden this year.

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  23. If anything, your bounty encourages those of us without gardens to figure out a way to get one ourselves :) Love this combo and tried something similar for breakfast yesterday with the Russian kale I bought when we were at the farmer's market. I added chopped tomatoes. YUM! Love eggy casseroles any time and love kale.

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  24. Kelly, I think tomatoes are a brilliant addition!

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  25. I have always loved your breakfasts,(we make your green chile egg casserole all the time!) and this looks like another winner!

    Donna

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  26. Thanks Donna. I did love this combo.

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  27. Gonna make this tomorrow morning. Yum!

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  28. I found this recipe via a link from Erin's blog (ejshea.com) and am definitely going to try it. I love kale and have all the ingredients at home. Thanks for posting!

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  29. Such a simple recipe, but still packed with flavor! Can't wait to try it :)

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  30. Hope you enjoy it; loved it here.

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  31. Kalyn! I made this last week and it was so delicious! It made our morning...and you can never go wrong in my book with tasty feta!

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  32. So glad you liked it. (And I am 100% with you on the love for Feta!)

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  33. I wanted to make smaller, more portable versions for an on-the-go breakfast, so I used a cupcake pan. I also added some diced onion in the kale saute and used Chef Paul's magic meat seasoning in place of the Spike's (which I did not have). I made 6 and cooked it for about 25 minutes. I absolutely loved it, and will definitely make again - thank you!

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  34. LN, that sounds good. I call those mini ones like you made "egg muffins."

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  35. Hi - I have made a few of your egg bakes and really enjoy them as I restarted Atkins again. I noticed that you don't have any swiss chard egg bakes. Do you think that would work well in the recipe or not? I bought a huge bunch of beautiful swiss chard and I am thinking of trying it in a recipe similiar to this one. Thanks and I use your recipes a lot as templates. Thanks!

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  36. Hi Jenny,

    If you enter "swiss chard eggs" into the search bar, there are a couple of recipes you might like, but I think you could definitely substitute swiss chard for kale or spinach in any type of egg casserole or egg bake. Glad you're enjoying the recipes! I always love it when people adapt them to their own tastes.

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  37. So excited just put egg bake into the oven - 10 cups raw swiss chard (then lightly cooked), 1 full onion lightly satueed, about 1/4 cup fresh dill, 4 oz feta cheese and then about 1 cup mozzarella and provolone (ran out of feta!) with 6 eggs. Oh yeah and I mixed in some sour cream that was ready to expire soon. Can't wait to try it. Thanks for all the recipes! I'll check out the ones you mention.

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  38. Jenny, sounds good to me. I like the idea of dill in it.

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  39. Hi there, could I use the new Mixed Baby Kales by Earthbound Farms in this recipe? Thx

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  40. Nikita, the baby kale would be great in this, but it only needs to be sauteed for 2-3 minutes, maybe less.

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  41. Oh my goodness, this is SO good! I'm in day 2 of Phase 1 of the South Beach Diet and have to have something I can grab quickly to take to work on weekday mornings. I made this ahead on Sunday afternoon so I'd have it for the week. It beats the pants off my old oatmeal routine! I roasted a red pepper and added it to mine, and used egg substitute in place of 3 of the eggs because it needed to be used up. I'll be making another next week!

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  42. Just what I needed, and I didn't even know it. Kale and feta begging to be used in the frig. And I LOVE Spike seasoning, especially for eggs :)

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  43. Sam and Gail, ditto on everything you said!

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  44. Please forgive me if this has been asked and I missed the answer in the above comments. Does this freeze well and, if so, how best to go about it? Thanks so much!

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  45. Felicia, I used to freeze this type of egg dish, but when it thaws it releases a lot of liquid. It keeps in the fridge for at least a week, so I no longer recommend freezing.

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  46. I was going to take to a potluck tomorrow and was curious about adding mushrooms to the mix. I know mushrooms retain water so u am a little cautious to the outcome, HELP!

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  47. Emily mushrooms would be great in this. I'd wash and dry the mushrooms (in salad spinner or with a paper towel.) Then cut into thick slices and saute in a hot pan with a little olive oil. Cook then until the mushrooms release their liquid and get slightly browned. Then just add them with the other ingredients.

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  48. I halved this into an 8x8 dish so but I had to use 7 eggs to make the kale covered. I enjoyed this so much as well as my husband (surprisingly!) Yum!

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  49. Michelle, glad you guys enjoyed it.

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  50. this recipe looks so good as im starting to cook my bfasts for the week, I was wondering would I be able to substitute egg whites for the full eggs, or maybe just do half and half? what do you suggest?

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  51. I've never made it with anything but whole eggs, but I'm sure it will work with whatever you prefer.

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