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kale and feta egg bake sliced on white dishes
How to Make...

Kale and Feta Egg Bake

A super simple healthy casserole with just 6 main ingredients, this Kale and Feta Egg Bake is perfect for serving a crowd. Vegetarian, gluten free and low carb!

  • Prep Time: 15 mins
  • Cook Time: 40 mins
  • Total Time: 55 mins
  • Diet: Vegetarian
  • Yield: 12 1x
  • Scale:

Ingredients

  • 3 cups kale, chopped
  • 1 cup onion, chopped
  • 2 tsp minced garlic
  • 1/2 TBS olive oil
  • 1 1/2 cups liquid egg whites
  • 4 large eggs
  • 1 cup ricotta (I used part skim)
  • 1/2 TBS all-purpose seasoning (salt-free)
  • 1/2 tsp sea salt
  • 1/2 tsp ground pepper
  • 1/2 tsp red pepper flakes (optional)
  • 6 oz feta, chopped/crumbled

Instructions

  1. Preheat oven to 350ºF, and grease a 9×13 baking dish with butter or oil; set aside.
  2. In a large frying pan add chopped kale, chopped onion, garlic and olive oil. Cook on medium heat until kale is cooked down and onions are translucent, about 10 minutes. Remove from heat and set aside.
  3. In a large bowl whisk together liquid egg whites, whole eggs, ricotta, and all dry seasoning and spices.
  4. Add half the kale to the bottom of baking dish, evenly spread out .Gently pour in your egg mixture. Top with rest of kale, and sprinkle chopped/crumbled feta evenly throughout pan. Gently press kale and feta into egg mixture.
  5. Bake for 20 minutes uncovered, then loosely cover with foil and bake for another 15-25 minutes. Edges will be golden and middle should be set when done. Allow pan to cool 10 minutes before slicing and serving.

Recipes Notes:

Feel free to add about 1 1/2 – 2 cups diced bell pepper. You can cook in skillet with kale and onion or add to egg mixture prior to baking.

Nutrition Information:

  • Serving Size: 1
  • Calories: 129
  • Sugar: 1
  • Sodium: 279
  • Fat: 7
  • Saturated Fat: 3
  • Unsaturated Fat: 3
  • Trans Fat: 0
  • Carbohydrates: 40
  • Fiber: 1
  • Protein: 10
  • Cholesterol: 77