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Yields:
6 servings
Prep Time:
15 mins
Cook Time:
45 mins
Meal Types:
Main Dishes
Breakfast
Lunch
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Kale & Feta Breakfast Casserole

A low carb breakfast casserole.

Ingredients

Directions

  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
233
 
% Daily Values*
Total Fat
16.49g
25%
Saturated Fat
8.116g
41%
Trans Fat
-
Polyunsaturated Fat
1.655g
Monounsaturated Fat
4.865g
Cholesterol
440mg
147%
Sodium
363mg
15%
Total Carbohydrate
4.38g
1%
Dietary Fiber
0.6g
2%
Sugars
1.54g
Protein
16.2g
Vitamin D
-
Calcium
1110mg
111%
Iron
14.58mg
81%
Potassium
272mg
8%
Vitamin A
26650IU
533%
Vitamin C
204.0mg
340%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
12%
of RDI*
(233 calories)
12% of RDI
Calorie Breakdown:
 
Carbohydrate (8%)
 
Fat (64%)
 
Protein (28%)
* Based on a RDI of 2000 calories


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