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6 servings
Prep Time:
15 mins
Cook Time:
45 mins
Meal Types:
Main Dishes
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Kale & Feta Breakfast Casserole

A low carb breakfast casserole.



  1. Preheat oven to 375 °F (190 °C).
  2. Wash the kale if needed and spin dry or dry with paper towels, then coarsely chop kale.
  3. Heat oil over medium-high heat in a large frying pan. When oil is hot add the kale and cook while stirring until kale is wilted and starting to soften, about 3-5 minutes (red Russian kale will cook more quickly; darker green kale varieties will take longer to soften.)
  4. Spray a 8"x10" casserole dish with olive oil or nonstick spray, then put barely-cooked kale in the bottom of the dish. Crumble feta cheese over the kale. Beat eggs with 1 teaspoon Spike Seasoning, salt, and fresh ground black pepper; then pour eggs over kale/feta (take a fork and gently stir so the veggies and cheese are well distributed in the eggs).
  5. Bake the casserole 40-45 minutes, or until eggs are set and the top is starting to lightly brown. Serve hot. Good with a dollop of low-fat sour cream.
  6. Note: leftover egg casserole will keep in the fridge for about a week. Reheat in the microwave for 1-2 minutes.
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Nutrition summary:

There are 233 calories in 1 serving of Kale & Feta Breakfast Casserole.
Calorie break-down: 64% fat, 8% carbs, 28% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 148
Calories 233
% Daily Values*
Total Fat 16.49g 25%
  Saturated Fat 8.116g 41%
  Polyunsaturated Fat 1.655g  
  Monounsaturated Fat 4.865g  
Cholesterol 440mg 147%
Sodium 363mg 15%
Potassium 272mg  
Total Carbohydrate 4.38g 1%
  Dietary Fiber 0.6g 2%
  Sugars 1.54g  
Protein 16.2g  
Vitamin A 533% Vitamin C 340%
Calcium 111% Iron 81%
of RDI*
(233 calories)
12% of RDI
Calorie Breakdown:
Carbohydrate (8%)
Fat (64%)
Protein (28%)
* Based on a RDI of 2000 calories