Sunday, January 26, 2014

Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole (Low-Carb, Gluten-Free, Meatless)

After I made this Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole twice for guests I decided to post the recipe.

Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole found on

If you look around in the category for Breakfast Dishes on Kalyn's Kitchen, you'll notice lots and lots of variations for breakfast casseroles.  There's even a popular post with Basic Instructions for Breakfast Casseroles.  I make this type of dish often to keep in the fridge for a quick breakfast during the week, and most of the time I just use what's in the fridge without following a real recipe.

But after I'd ad-libbed this Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole twice for guests and people raved about it both times, I decided this was a recipe I needed to post on the blog, and it's a perfect new recipe for the month of Daily Phase One Recipes.  (You can see all the recipes from the month by clicking Daily Phase One Recipes.  Check after the recipe for Phase One Flashbacks from this day in 2012 and 2013.)

Of course this is also a perfect recipe for Meatless Monday, and even though I'm calling this a breakfast casserole, I'd enjoy this for lunch or a light dinner as well.  I always like using kale in a breakfast casserole, because kale and other dark leafy greens are the healthiest foods you can eat, and I love starting out the day with a dose of greens.

(See more meatless main dishes by clicking the link for Meatless Monday, or check my Meatless Monday Board on Pinterest or Meatless Monday at, where I write a weekly Meatless Monday post.)

I use brown Crimini mushrooms for best flavor in this recipe, and I like them thickly sliced.  (This type of mushroom is sometimes called Baby Bella.)

Saute the mushrooms in a little olive oil until they release their liquid and get lightly browned; then layer mushrooms in the bottom of a baking dish.

Heat a little more oil in the same pan, add the chopped kale all at once, and saute just until it's barely wilted.  This won't take longer than 2-3 minutes at high heat or even less time for baby kale.

Layer the kale over the mushrooms in the baking dish.  This is a generous amount of kale, but you can definitely use less if you prefer.

Then sprinkle over the Feta and Mozzarella and season with fresh-ground black pepper and some Spike Seasoning (if using.)

Beat the eggs until they're well-combined and the pour over the vegetables and cheese.

Then take a fork and gently "stir" until all the ingredients are coated with egg and the top of the breakfast casserole has a good mixture of ingredients.  (Some ingredients will stick up above the eggs even if you use 12 eggs; don't worry about that.)

Bake at 375F/190C for 35-40 minutes, or until the casserole is completely set and the top is starting to get lightly browned.  Serve hot.

Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole
(Makes 6 generous servings or 8 smaller ones; recipe created by Kalyn when she had overnight guests and was winging it with ingredients that were in the fridge.)

12 oz. brown Crimini mushrooms (or white mushrooms, but I think the brown ones have more flavor)
2 tsp. + 2 tsp. olive oil
8 oz. finely chopped kale, or a little less is fine (washed and spun dry if needed)
4-5 oz. crumbled Feta
3/4 cup low-fat Mozzarella cheese
fresh ground black pepper to taste
1 tsp. Spike Seasoning (optional, use any type of all-purpose seasoning that you like if you don't have Spike.)
10-12 eggs, beaten until yolks and whites are well-combined (I prefer less egg and more vegetables, but if you want a thicker casserole use 12 eggs.)
low-fat sour cream for serving (optional)

Preheat oven to 375F/190C.  Spray a baking dish with non-stick spray.  (I used a glass baking dish that was 8 1/2 inches x 12 inches, but any size close to that will work.)

Wash and dry mushrooms and thickly slice.   Heat 2 tsp. olive oil in a large non-stick frying pan over medium-high heat, add the mushrooms, and saute until the mushrooms have released their liquid and it has evaporated, and mushrooms are starting to slightly brown, about 5-6 minutes.  Spread out the sauteed mushrooms over the bottom of the baking dish.

While the mushrooms cook, chop kale, cutting away the thick stems and chopping the leaves.  Wash kale if needed, and spin dry.  Add 2 tsp. more olive oil to the same pan, heat to medium high, add the chopped kale all at once and saute, turning kale over and over until it's all wilted, about 2-3 minutes.  (Baby kale will take even less time than this.)  Layer the wilted kale over the mushrooms in the baking dish.

Sprinkle the crumbled Feta and grated Mozzarella over the vegetables and season with fresh ground black pepper and Spike Seasoning (if using.)  Beat eggs until they're well-combined; then pour eggs over the cheese.  Use a fork to gently "stir" until all the ingredients are coated with egg and the top of the casserole shows a good mixture of mushrooms and kale.

Bake at 375F/190C for 40-45 minutes, or until the casserole is completely set and the top is starting to lightly brown.  (If I'm going to keep it in the fridge and reheat during the week, I shorten the cooking time by a few minutes.)  Serve hot, with a dollop of low-fat sour cream if desired.

This will keep in the fridge for at least a week and can be quickly reheated in a microwave.  Don't microwave too long or the eggs will get rubbery.

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South Beach/LowCarb Suggestions:
This type of low-glycemic breakfast casserole is a great breakfast option for any phase of the South Beach Diet, or add a small green salad and make this for lunch or a light dinner. This recipe is also great for most other low-carb diet plans.

Phase One Flashbacks:
January 26, 2012:  Chicken Breasts with Cilantro and Red Thai Curry Peanut Sauce
January 26, 2013:  Almond and Parmesan Baked Tilapia

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Tasty Breakfast Ideas with Kale:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Kale and Feta Breakfast Casserole ~ Kalyn's Kitchen

Braised Kale with an Egg ~ Inspired Taste

Kale, Bacon and Cheese Breakfast Casserole ~ Kalyn's Kitchen

Baked Egg and Kale Cups - Baked Bree

Baby Kale and Mozzarella Egg Bake, and Ten More Ideas for Starting Your Day with Kale ~ Kalyn's Kitchen  

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. Thanks Nick! I know I've made it at least 5 times since I dreamed up this combination.

  2. I could eat this combination every morning for breakfast. Whenever I get my dark leafy greens in first thing in the morning, I feel powerful for the rest of the day.

  3. Love it when you can pull off such a great dish using whatever's in the fridge. I could make a dish of this and eat for breakfast all week!

  4. I love eating breakfasty things at all times of the day! This sounds like a great combination of ingredients!

  5. Thanks Joanne; these are definitely some of my favorites.

  6. Could you make this in a slow cooker? If so, how long would you cook it?

  7. Kim, you probably can but the ingredients will need to be adapted a little. This Slow Cooker Frittata can help you with the timing and other needed changes.

  8. It would have been helpful to know that 8 oz. kale is 4 cups, not 1.

  9. Greens are always sold by weight when they come in a package, which is why I gave the measurement that way. Seems like the photos would have shown it was far more than 1 cup, sorry you were confused.

  10. Hi Kalyn! My family is making this for dinner tonight & adding veggie burgers in the mix. Looking forward to this dish. Thanks for creating!

  11. This sounds delicious and healthy. Have you tried freezing it and then cooking it the morning of? Just wondering how that would come out.

  12. When I frist started making this kind of dish I used to cook/freeze/reheat sometimes. But when eggs are frozen they give off a lot of water when they're thawed, so now I prefer to cook and just refrigerate the leftovers.

    If you're talking about freezing the uncooked mixture, I don't think that will work.

  13. Could you use spinach in place of kale?

    1. Ashley you can definitely make this with spinach. The spinach will take even less time to wilt when you saute it, probably less than 2 minutes. Hope you enjoy!

    2. Thank you! I am trying it tomorrow. It looks delicious! :)


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