Kale & Feta Breakfast Casserole
Prep Time: 15 mins
Cook Time: 45 mins
Meal Types:
Main Dishes
Breakfast
Lunch
Rating:
fatsecret members overall average rating
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Kale & Feta Breakfast Casserole
A low carb breakfast casserole.
Ingredients
Directions
- Preheat oven to 375 °F (190 °C).
- Wash the kale if needed and spin dry or dry with paper towels, then coarsely chop kale.
- 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.)
- 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).
- 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.
- 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:
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There are 233 calories in 1 serving of Kale & Feta Breakfast Casserole. |
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Calorie break-down: 64% fat, 8% carbs, 28% protein. |
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Nutrition Facts
Amount Per Serving
Calories
233
% Daily Values*
Total Fat
16.49g
21%
Saturated Fat
8.116g
41%
Trans Fat
0g
Polyunsaturated Fat
1.655g
Monounsaturated Fat
4.865g
Cholesterol
440mg
147%
Sodium
363mg
16%
Total Carbohydrate
4.38g
2%
Dietary Fiber
0.6g
2%
Sugars
1.54g
Protein
16.2g
Vitamin D
-
Calcium
184mg
14%
Iron
2.44mg
14%
Potassium
272mg
6%
Vitamin A
382mcg
42%
Vitamin C
34mg
38%
12%
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of RDI*
(233 calories)
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Calorie Breakdown:
Carbohydrate (8%)
Fat (64%)
Protein (28%)
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* Based on a RDI of 2000 calories
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