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!
Need another egg bake recipe? Check out this Kale Feta Egg Bake, too!
Why You’ll Love This Recipe
- Super savory, rich and Italian inspired thanks to flavor-packed pantry ingredients.
- Ready in less than 1 hour, and serves up to 10 people!
- A serious make-ahead recipe perfect for meal prep or brunch gatherings.
Ingredients for Kale Egg Bake
One of my absolute favorite frittata recipes is chicken sausage frittata, which takes good use of sun-dried tomatoes. From here, I decided I needed to try adding more sun-dried tomatoes in my life. Here’s a list of what we need:
- olive oil – Use a light olive oil or avocado oil, depending on what you have on hand.
- garlic – One clove goes a long way. Mince to the finest texture for the most pronounced garlic flavor.
- kale – I love curly kale here because I find it stands up better in frittata recipes. Darker Tuscan or dinosaur kale is a good sub.
- eggs – I used large eggs. For the same volume, use 6-7 medium or 4 jumbo, depending on what you have in your fridge.
- egg whites – Feel free to use liquid egg whites in the carton or separate fresh eggs right at home. Save the extra egg yolks for ice cream or custard.
- milk – The milk you use is all about personal choice and dietary concerns. I used whole milk, but cream will provide an even richer and more custard-like frittata. For dairy-free milk, go for almond or cashew for a more neutral flavor.
- Italian seasoning – Italian seasoning blend gives just the right amount of savory, herby flavor. You can use your favorite all-purpose seasoning blend.
- red pepper flakes – For spice and heat. Omit or reduce depending on your desired spice level.
- salt & pepper – To enhance all the flavors and give it just another level of spice.
- goat cheese – Look for a fresh round of goat cheese at the cheese counter and crumble it at home. Creamy, tangy and delicious. If you’re not a fan of goat cheese, sub sharp white cheddar. Feta is another delicious salty option.
- sun-dried tomatoes – Go for sun-dried tomatoes in olive oil and slightly drain and chop them before adding to the baking dish. If all you can find are plain sun-dried tomatoes, soak them in water for about 10 minutes to bring back some of their moisture.
Scroll below for the recipe card and measurements.
How to Make
This kale egg dish is made in just a few easy steps. I like to remove all the ingredients from the fridge and have them at the ready while the kale is wilting. Plus, room temperature ingredients makes for easier mixing. Super easy and ready in less than one hour.
Prep Equipment
Preheat oven to 400F. Grease a 9″ pie dish or square baking dish and set aside.
TIP: Thoroughly grease the pan to avoid any unwanted brown egg-y bits sticking to the bottom.
Saute Kale
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.
Whisk Egg Mixture
In a large bowl, add whole eggs, egg whites, milk, seasoning, red pepper flakes, plus salt and pepper to taste. Whisk until evenly combined.
Layer Egg Casserole
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 and bounces bake to the touch. Allow egg bake to cool for about 10 minutes before slicing.
Best Baking Dish for Frittata
Frittatas can be made on the stovetop or in the oven. I prefer the oven. As far as your baking vessel of choice, you have a few different options. You can try:
- 9″ Pie Pan or 9×9″ Square: For thicker and heartier slices. This is the baking dish I used based on the 35-45 minute baking time.
- 9×13″ Casserole Dish: This recipe may also be baked in a larger dish. 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.
- 9-10″ Skillet: Just as with traditional frittata recipes, you can also bake it in the same skillet you used to sauté the kale. Remove the kale from the heat and proceed with the recipe. Bake for 25-30 minutes, and make sure to use a pot holder before grabbing the handle!
Want to perfect your frittata making skills? Bon Appetit offers great advice on how to make the perfect frittata.
Serving Suggestions
This frittata with goat cheese and kale is delicious served warm or at room temperature. A few of my favorite ways to enjoy include:
- Weekly Breakfast, Lunch, Dinner: Enjoy it cold from the fridge or reheat for an epic meal any day of the week.
- Sunday Brunch: Slice and stack on a serving platter for your family and friends to enjoy.
- Easter, Mother’s Day, the Holidays: Jazz it up and serve as a celebratory brunch soiree alongside peanut butter banana cinnamon rolls, lemon poppyseed scones, whole wheat pancakes and more.
Storing and Reheating
This is an easy frittata recipe you can store in the fridge or freezer. Simply:
- Fridge: Place in a ziptop plastic storage bag or airtight container for up to 5 days.
- Freezer: Cool completely, then freeze in a freezer plastic storage bag or freezer-safe container with squares of parchment between the layers. Freeze for up to 3 months. Thaw overnight in the fridge.
- Reheat: Place in the microwave in short 20-second bursts or rewarm in a 350F oven for 5 minutes or so.
Kale Frittata FAQs
Heavy cream, or even full-fat coconut milk for dairy free, is the best way to keep your frittata moist with a pillow-soft texture. Without this addition, frittatas cook up flatter and a bit more dense.
Frittata is cooked low and slow in a cast-iron skillet or baking dish. An omelette is cooked in a skillet on the stovetop over higher heat. Plus, omelettes are served straightaway, whereas frittata is served warm or room temperature.
If you combine the eggs with salt too early and allow them to sit, the eggs will become watery. Make the egg mixture just before you’re ready to layer and bake it in the oven.
Unlike quiche, frittatas do not have a crust. This crustless egg bake makes it completely gluten-free and low-carb!
More Breakfast Recipes You’ll Love:
- Easy Egg Muffin Cups
- Vegetarian Breakfast Strata
- Everything Bagel Breakfast Casserole
- Make Ahead Breakfast Sandwiches
- Mushroom Asparagus Crustless Quiche
If you make this Kale Frittata recipe, be sure to leave a comment and review on the blog! I love hearing from you, and it helps others learn more about the recipe too! Xx Ashley
How to Make…
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 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
- Diet: Vegetarian
- Yield: 8–10 1x
- Scale:
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
- Preheat oven to 400F. Grease a 9″ pie dish or square baking dish and set aside.
- 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.
- In a large bowl, add whole eggs, egg whites, milk, seasoning, red pepper flakes, plus salt and pepper to taste. Whisk until evenly combined.
- 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.
Recipes Notes:
Large Baking Dish: This recipe may also be baked in a larger dish, such as a 13×9 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 Size: 1 slice
- Calories: 122
- Sugar: 2
- Sodium: 155
- Fat: 8
- Saturated Fat: 3
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 5
- Fiber: 1
- Protein: 9
- Cholesterol: 98mg
Katie says
I prepped this the night before, added a small yellow onion, and baked it in the morning. I also did eight full eggs and added a little water, because I didn’t want to mess with egg whites. Quite tasty!
Ashley says
Thanks so much for the feedback Katie!
Jordan says
Delicious. I meal prepped this to eat throughout the week. I used about half the cheese and it turned out great.
★★★★★