Wednesday, May 16, 2012

Recipe for Baby Kale, Mozzarella, and Egg Bake (and Ten More Ideas for Starting Your Day with Kale!)

Baby Kale, Mozzarella, and Egg Bake
I loved this combination so much I made it several times in a row for a heat-and-eat breakfast!

A couple of months ago I came up with a recipe for Spinach and Mozzarella Egg Bake, which turned out to be one of my personal favorite breakfasts.  Then I discovered the fantastic Earthbound Farm Mixed Baby Kales at the store near my house, so of course I had to try the recipe using kale.  I loved that version as well, and at first I just thought about adding a note to the spinach recipe saying that I liked it with kale.  But I really wanted all my fellow kale fans to find this recipe, and knowing how the internet works, I decided this version deserves a recipe post of its own.  How much did I love this cheesy egg bake with baby kale?  When I tested the recipe I ate this for breakfast three weeks in a row before I finally switched to something else!

Here's the wonderful Earthbound Farm Ready-to-use Organic Mixed Baby Kales that made me try this recipe with kale.  I love this product (and Earthbound Farm has never given me any or paid me to promote it) but if you can't find it you can use chopped kale to make this and just cook it slightly longer before you assemble the dish.

The baby kale only needs about a minute of cooking at high heat to wilt it before you put it into the casserole dish.  Here's the before photo.

And here it is about a minute later.  Remember the kale will cook more when the egg bake is cooking in the oven, so barely wilt it here.

Spray your casserole dish with olive oil or non-stick spray and spread out the wilted kale in a single layer.

Then spread the mozzarella and sliced green onions over the kale.  I use a low-fat mozzarella blend with 6 grams of fat in 1/4 cup so I don't have to skimp too much on the cheese.

Beat the eggs in a bowl of measuring cup and then pour them over the kale/cheese mixture.

Then use a fork to gently "stir" so the eggs are well distributed into the kale and cheese.  I call this type of recipe an "egg bake" rather than a breakfast casserole, because there is a generous amount of veggies and cheese and just enough egg to hold it together.

And here is the finished egg bake after it baked about 30-35 minutes.  I cut mine into 6 servings, for a one-dish breakfast that has vegetables, cheese, and eggs.


Baby Kale, Mozzarella, and Egg Bake
(Makes 6 one-dish meal servings; recipe created by Kalyn.)

Ingredients:
5 oz. mixed baby kale or chopped kale leaves (I used Earthbound Farm Ready-to-use Organic Mixed Baby Kales.)
1-2 tsp. olive oil (depending on your pan)
1 1/2 cup low-fat grated mozzarella cheese (I use a mozzarella blend from Costco with 6 grams of fat in 1/4 cup)
1/3 cup thinly sliced green onion
8 eggs
1 tsp. Spike Seasoning (optional, but good.  You can use any seasoning blend that tastes good with eggs instead of Spike.)
salt and fresh ground black pepper to taste

Instructions:
Preheat oven to 375F/190C.  Spray an 8 1/2 inch by 12 inch glass or crockery casserole dish with olive oil or nonstick spray.  

Heat the oil in a large frying pan, add the kale all at once, and stir just until the kale is wilted, about 1 minute for baby kale or 2-3 minutes for chopped kale.  Transfer the kale to the casserole dish, spreading it around so all the bottom of the dish is covered.  Layer the grated cheese and sliced onions on top of the kale.

Beat the eggs with Spike Seasoning (or other seasoning mix) and salt and fresh ground pepper to taste.  (I use only a tiny pinch of salt and a few grinds of pepper.)  Pour the egg mixture over the kale/cheese combination, and then use a fork to gently "stir" so the eggs, kale, and cheese are evenly combined.

Bake about 30-35 minutes or until the mixture is completely set and starting to lightly brown.  Let cool about 5 minutes before cutting.  (The egg bake will settle down some as it cools.)  Serve hot.  This is good with light sour cream.  I also like a little Green Tabasco Sauce sprinkled on the top.

This can be cut into individual servings to keep in the fridge and microwaved for a quick breakfast during the week.  Don't microwave longer than 1-2 minutes or the eggs can get slightly rubbery.
  

South Beach Suggestions: 
One of the best diet tips I know is to eat vegetables for every meal, and this low-glycemic recipe is a great way to get some veggies for breakfast.  As long as  you use low-fat cheese, this would be approved for any phase of the South Beach Diet.

More Breakfast Ideas for Kale Lovers:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Red Kale and Cheese Omelet for Two from Kalyn's Kitchen
Kale, Bacon, and Cheese Breakfast Casserole from Kalyn's Kitchen
Artichoke, Kale, and Ricotta Pie with Eggs and Parmesan from Kalyn's Kitchen
Kale and Red Onion Savory Breakfast Squares from Kalyn's Kitchen
Kale and Feta Breakfast Casserole from Kalyn's Kitchen
Kale with Egg and Toast from Inspired Taste
Poached Eggs with Kale and Balsamic Hollandaise from Savour Fare
Sausage Kale Breakfast Strata from The Pioneer Woman Cooks
Sauteed Chickpeas and Kale with Eggs on Toast from Dinner with Julie
Shirred Eggs and Kale from Rosemary and the Goat
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.) counter customizable free hit

27 comments:

Deborah said...

I love this - and I love the baby kale! I need to look for that!

Dennis said...

That looks absolutely delicious. the colors alone make it appetizing.

Kalyn said...

Thanks Deborah! I hear that Whole Foods has it, but I get it at Fresh Market.

Dennis, thanks for that nice feedback!

Alyssa (Everyday Maven) said...

I also love that EF Baby Kale! What a great use for it.

Lydia (The Perfect Pantry) said...

I have yet to find this baby kale mix in my local markets, so it's time to go a bit farther afield, if for no other reason that I want to make this egg bake. It's just the kind of thing I love for breakfast, and a great way to keep up with my goal of eating more kale this year.

Jerry @ cbsop said...

It's a baked Fritatta! I LOVE this idea. I'm going to have to try something similar soon.

Susan from Food Blogga said...

Baby kale is tough to find at supermarkets; when I find it here in San Diego, it's usually at farmers markets. I just love this recipe, Kalyn and will definitely try it. It'd be ideal for brunch, lunch or dinner.

Kalyn said...

Today I found the Earthbound Farms baby kale on sale at Fresh Market by my house 2/$5.00 so I bought three packs of it. But I haven't seen it at any other stores in Utah so I see why people say it is hard to find. The Farmer's Market sounds like a good idea. So glad people are liking this idea. Yes, it is a baked frittata.

Anonymous said...

My son was just talking with us and he mentioned he wanted ways in incorporate kale etc in his "batchelor" cooking. I saw this, and it looks like it could be easily adapted to a quick meal for 1-2 people. I suggested it to him and we will also try it. Thanks,

Kalyn said...

Glad you like the idea!

Jeanette said...

I love the idea of adding kale to breakfast. I've juiced kale and served it for breakfast sauteed and served it on top of toast with a poached egg. My husband was a bit puzzled when he saw vegetables at breakfast time, but he ate it all up!

Joanne said...

I buy that mix all the time! Along with their power greens. SO GOOD. I love that you get so many nutrients at breakfast with this dish!

Kalyn said...

Jeanette, I think veggies at breakfast are a good thing to get used to!

Joanne, right now I have 3 packs of this in the fridge, so I definitely love it too.

Anonymous said...

I've used this recipe before and love it. I just planted some swiss chard,and think I'll try it with that too. Not sure how that will come out,although I do like spinach w/eggs. What do you think? Thanks as always Kalyn.

Kalyn said...

I think Swiss Chard would be great in this!

Anonymous said...

Sounds extremely great!
Mouth watering recipe by looking at the picture of the salad displayed. I cant wait making it myself.
Great step by step advice and recipe.. Thanks for such a healthy diet recipe.

Anonymous said...

Hi Kalyn, made this yesterday and the cheese didn't melt the way I expected it to. It was dry. What can I do the fix this as the idea is great. HAve made many of your recipes and have loved them. Hope I can fix thiss.

Kalyn said...

If you used the amount of cheese I said and cooked it for full, I can't imagine why it wouldn't have melted. Maybe it was the cheese you used or your oven is not as hot as mine? But truthfully I am stumped.

Jenny said...

It turned out fabulous! I will eat it with fresh cucumber salad all week long. Next time I will add more feta and also a generous amount of fresh parsley moving toward the spanakopita flavor.

Len said...

Made this twice. Second time used 7"X11" pyrex and liked it better. The dish made in the larger pan seemed a bit dry. We still made 6 servings and topped it with a local organic salsa.

Kalyn said...

Len, totally your choice on that!

3boymom said...

I loved this! Was so fast! I added butternut squash and pieces of asparagus to mine. Was great.

Janice Hornyak said...

Made this morning! It was lovely. Sprinkled a little chopped Pancetta on a third for my non-diet-y husband. Even my 10 year old daughter said "mm!!"

Kalyn Denny said...

So glad to hear people are enjoying this!

chicagowoman said...

This looks amazing---wondering if it would freeze well?

Kalyn Denny said...

You can freeze this, but it does change the texture a little and the eggs release water when they thaw. I used to freeze this type of egg casserole, but now I greatly prefer to just keep it in the fridge and eat all week. It will last at last 7-8 days in the fridge and is great to reheat for a quick breakfast.

Katherine MacNeill said...

I just made this! Delicious. I used spinach instead of kale and added sweet onion and mushroom along with the green onion. I forgot to grease the dish, but it's not too bad. I also forgot to add the cheese - scatterbrained today I guess, but I sprinkled some shredded on the top when I took it out. I think I like this better - skim cheese is a little lacking in flavour and this keeps the flavour right on the outside of the food. I eat this with salsa, it is so tasty. I also did the calorie information - only 172 calories per 1/6th of the dish! Very. very low cal. I'll probably eat it with some toast.

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