Kale, Bacon, and Cheese Breakfast Casserole
It doesn’t take a lot of bacon to add amazing flavor to this Kale, Bacon, and Cheese Breakfast Casserole, and I love starting out the day with kale! And this tasty breakfast casserole is low-carb, Keto, low-glycemic, gluten-free, and South Beach Diet friendly! Use the Diet-Type Index to find more recipes like this one.
Some faithful South Beach Diet fans might be surprised to see the word bacon in the title of this Kale, Bacon, and Cheese Breakfast Casserole. Yes, bacon isn’t really allowed on South Beach, and if you’re one of those people who believes in following the absolute letter of the law you should use Canadian bacon or turkey bacon to make this dish.
But it only took four slices of pre-cooked bacon to give this breakfast casserole amazing bacon flavor, and I microwaved the bacon and blotted off every possible bit of the bacon fat that I could, and truly I’d have a hard time sticking to an eating plan where I couldn’t eat bacon again for the rest of my life.
Originally this recipe was just for bacon and cheese breakfast casserole, and when I finally took photos for this old recipe I added kale. Now there’s a huge amount of uber-nutritous kale in the recipe, so I hope I can get a few points for that!>/p>
(Kale, Bacon, and Cheese Breakfast Casserole was updated with better photos and directions in 2011 and again in April 2015. The original recipe was for a large casserole with 18 eggs, and had more cheese plus green onions. I like the new version better, but I’ll leave the original printer friendly recipe link in case some of you liked the original version.)
Wash kale and cut into thin crosswise strips. Heat some oil in a pan and when it’s very hot, add the kale all at once. (It will look like a huge amount of kale, but it wilts down very quickly.) Cook the kale 1 or 2 minutes, just long enough to wilt it down. Microwave the bacon until it’s crisp and then blot away as much fat as you can.
Put the wilted kale in the bottom of a sprayed casserole dish and top with the crumbled bacon. Then top with 3/4 cup of grated cheese. I used a mixture of four cheese Mexican blend and a blend called pizza cheese, both of which are low-fat cheeses. Pour the eggs into the casserole dish and use the fork to mix the ingredients so the egg is well distributed. (It will look like you need more egg, but trust me on this.)
Bake 22-25 minutes until the eggs are set and the casserole is starting to brown on top. You can’t really tell in this photo, but the center may puff up when the casserole cooks. It will settle down when the finished casserole cools a bit. Serve hot, with a dollop of low-fat sour cream if desired.
More Tasty Breakfast Ideas:
Slow Cooker or Pressure Cooker Breakfast Index ~ Slow Cooker or Pressure Cooker
Artichoke, Kale, and Ricotta Pie with Eggs and Parmesan ~ Kalyn’s Kitchen
Baked Eggs with Kale and Bacon ~ Use Real Butter
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Kale, Bacon, and Cheese Breakfast Casserole
It doesn’t take a lot of bacon to add amazing flavor to this Kale, Bacon, and Cheese Breakfast Casserole, and I love starting out the day with kale!
- 1 large bunch kale (8 oz. sliced kale strips)
- 1 T olive oil
- 4 slices bacon, cooked very crisp, fat blotted off with paper towel, then crumbled (I like to use precooked bacon and crisp it in the microwave for 3-4 minutes)
- 3/4 cup low fat grated cheese (I used a combination of Four Cheese Mexican blend and Pizza Cheese, both of which are low in fat)
- 10 eggs
- salt to taste (I like Veg-Sal in this)
- fresh ground black pepper to taste
- 1 tsp. Spike Seasoning (optional but good)
- Preheat oven to 375F/190C. Spray a medium-sized glass or crockery casserole dish with nonstick spray.
- Trim off kale stems, then wash the kale and spin dry or dry with paper towels. (It doesn’t have to be completely dry but shouldn’t be dripping with water.)
- Stack up the kale leaves and cut in thin crosswise strips. (I used small kale leaves from my garden. If you’re using a bunch of large kale leaves you might need to cut out the center rib.)
- Heat the olive oil in a very large frying pan. When the oil is hot, add the kale all at once. Use a turner to turn the pile of kale until it’s all wilted, about 1-2 minutes. (If you want the kale very soft in the finished dish, cook it a minute or two more. I like the kale to be slightly chewy.)
- Cook the bacon until it’s very crisp, blotting as much fat as you can with paper towels. (I like to use pre-cooked bacon, crisp it in the microwave, and then blot off the fat.)
- In the sprayed casserole dish, layer kale, crumbled bacon, and cheese.
- Break eggs into a bowl or large glass measuring cup, season with salt, pepper, and Spike Seasoning (if using), and beat eggs well with a fork.
- Pour the eggs over the kale-bacon-cheese mixture, then use the fork to stir gently until eggs are well-distributed in the mixture. (It will look like you need more eggs, but trust me!)
- Bake 22-25 minutes or until the casserole is set and the top is lightly browned. (Don’t worry if the center puffs up; it will settle down when the casserole cools.)
- Serve hot, with a dollop of low-fat sour cream if desired.
- This will keep at least a week in the fridge and can be reheated in the microwave. Don’t heat more than a minute or two, or the eggs will get rubbery.
Before you make this you may want to read Basic Instructions for South Beach Diet Friendly Breakfast Casseroles which has instructions for different sizes of pan and ingredient options for this type of breakfast casserole.
Recipe created by Kalyn.All images and text ©
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe should be great for most low-carb and low-glycemic eating plans, even Keto. Even though bacon is not really permitted for the South Beach Diet I think if you use very crisp bacon with the fat blotted off with a paper towel, this is acceptable as a once-in-a-while-treat. You can also make it with Canadian bacon or turkey bacon if you want to follow the plan more strictly.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
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