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Kale Frittata with Goat Cheese

This healthy and low carb Kale Frittata with goat cheese and sun dried tomatoes is the perfect breakfast casserole sure to please a crowd. A gluten-free and vegetarian recipe to meal prep for the week or add to your Sunday brunch menu for Easter, Mother's Day and more!

Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 8 -10
Calories: 122 kcal
Course: Breakfast , Brunch
Cuisine: Italian

Ingredients

  • 1/2 TBS olive oil
  • 1 tsp minced garlic 
  • 3 cups chopped kale
  • 5 whole large eggs
  • 3/4 cup liquid egg whites or about 4 egg whites
  • 1/4 cup milk or cream of choice
  • 1 1/2 tsp Italian seasoning or your favorite all-purpose seasoning
  • 1/2 tsp red pepper flakes optional
  • salt & pepper to taste
  • 4 oz goat cheese crumbled
  • 2/3 cup chopped sun-dried tomatoes

Instructions

    Cup of Yum
  1. Preheat oven to 400F. Grease a 9" pie dish or square baking dish and set aside.
  2. In a medium-large skillet set over medium heat, add olive oil, minced garlic and kale. Cook and stir until kale is evenly coated in oil. Sprinkle on sea salt here if you wish. Allow kale to cook down for about 3-5 minutes, stirring frequently. Remove from heat once kale becomes darker in color and wilts down.
  3. In a large bowl, add whole eggs, egg whites, milk, seasoning, red pepper flakes, plus salt and pepper to taste. Whisk until evenly combined.
  4. In your prepared dish, add kale, then egg mixture, then top with crumbled goat cheese and sun-dried tomatoes. Bake for 35-45 minutes, or until middle has set. Allow egg bake to cool for about 10 minutes before slicing. Serve warm or room temperature.

Notes

  • Large Baking Dish: This recipe may also be baked in a larger dish, such as a 13x9 pan. The egg bake will just come out thinner and you will have to adjust baking time accordingly. Start checking at the 20-minute mark, then check every 5 minutes thereafter.
  • Skillet: Use the same skillet you used to wilt the kale. Bake for 25-30 minutes and use pot holders to grab the handle.
  • Storage: Wrap leftovers in plastic wrap or store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Thaw overnight in the fridge.
  • Reheat: Reheat in short 20-second bursts in the microwave or in a 350F oven for about 5 minutes.

Nutrition Information

Serving 1slice Calories 122kcal (6%) Carbohydrates 5g (2%) Protein 9g (18%) Fat 8g (12%) Saturated Fat 3g (15%) Polyunsaturated Fat 4g Cholesterol 98mg (33%) Sodium 155mg (6%) Fiber 1g (4%) Sugar 2g (4%)

Nutrition Facts

Serving: 8-10

Amount Per Serving

Calories 122

% Daily Value*

Serving 1slice
Calories 122kcal 6%
Carbohydrates 5g 2%
Protein 9g 18%
Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 4g 24%
Cholesterol 98mg 33%
Sodium 155mg 6%
Fiber 1g 4%
Sugar 2g 4%

* Percent Daily Values are based on a 2,000 calorie diet.