Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole
After I made this Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole twice for guests I decided to post the recipe, and this delicious meatless breakfast combination is low-carb, Keto, low-glycemic, South Beach Diet friendly, and gluten-free! Use the Recipes-by-Diet-Type Index to find more recipes like this one.
If you look around in the category for Breakfast Dishes
on Kalyn’s Kitchen, you’ll notice lots and lots of variations for breakfast casseroles. There’s even a popular post with Basic Instructions for Breakfast Casseroles
. I make this type of dish often to keep in the fridge for a quick breakfast during the week, and most of the time I just use what’s in the fridge without following a real recipe-
But after I’d ad-libbed this Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole twice for guests and people raved about it both times, I decided this was a recipe I needed to post on the blog, and it’s a perfect new recipe for the January when people are getting back on track.
I use brown Crimini mushrooms for best flavor in this recipe, and I like them thickly sliced. (This type of mushroom is sometimes called Baby Bella.)
Saute the mushrooms in a little olive oil until they release their liquid and get lightly browned; then layer mushrooms in the bottom of a baking dish.
Heat a little more oil in the same pan, add the chopped kale all at once, and saute just until it’s barely wilted. This won’t take longer than 2-3 minutes at high heat or even less time for baby kale.
Layer the kale over the mushrooms in the baking dish. This is a generous amount of kale, but you can definitely use less if you prefer.
Then sprinkle over the Feta and Mozzarella and season with fresh-ground black pepper and some Spike Seasoning
Beat the eggs until they’re well-combined and the pour over the vegetables and cheese.
Then take a fork and gently “stir” until all the ingredients are coated with egg and the top of the breakfast casserole has a good mixture of ingredients. (Some ingredients will stick up above the eggs even if you use 12 eggs; don’t worry about that.)
Bake at 375F/190C for 35-40 minutes, or until the casserole is completely set and the top is starting to get lightly browned. Serve hot.
Kale, Mushroom, Feta, and Mozzarella Breakfast Casserole
(Makes 6 generous servings or 8 smaller ones; recipe created by Kalyn when she had overnight guests and was winging it with ingredients that were in the fridge.)
12 oz. brown Crimini mushrooms (or white mushrooms, but I think the brown ones have more flavor)
2 tsp. + 2 tsp. olive oil
8 oz. finely chopped kale, or a little less is fine (washed and spun dry if needed)
4-5 oz. crumbled Feta
3/4 cup low-fat Mozzarella cheese
fresh ground black pepper to taste
1 tsp. Spike Seasoning (optional, use any type of all-purpose seasoning that you like if you don’t have Spike.)
10-12 eggs, beaten until yolks and whites are well-combined (I prefer less egg and more vegetables, but if you want a thicker casserole use 12 eggs.)
low-fat sour cream for serving (optional)
Preheat oven to 375F/190C. Spray a baking dish with non-stick spray. (I used a glass baking dish that was 8 1/2 inches x 12 inches, but any size close to that will work.)
Wash and dry mushrooms and thickly slice. Heat 2 tsp. olive oil in a large non-stick frying pan over medium-high heat, add the mushrooms, and saute until the mushrooms have released their liquid and it has evaporated, and mushrooms are starting to slightly brown, about 5-6 minutes. Spread out the sauteed mushrooms over the bottom of the baking dish.
While the mushrooms cook, chop kale, cutting away the thick stems and chopping the leaves. Wash kale if needed, and spin dry. Add 2 tsp. more olive oil to the same pan, heat to medium high, add the chopped kale all at once and saute, turning kale over and over until it’s all wilted, about 2-3 minutes. (Baby kale
will take even less time than this.) Layer the wilted kale over the mushrooms in the baking dish.
Sprinkle the crumbled Feta and grated Mozzarella over the vegetables and season with fresh ground black pepper and Spike Seasoning (if using.) Beat eggs until they’re well-combined; then pour eggs over the cheese. Use a fork to gently “stir” until all the ingredients are coated with egg and the top of the casserole shows a good mixture of mushrooms and kale.
Bake at 375F/190C for 40-45 minutes, or until the casserole is completely set and the top is starting to lightly brown. (If I’m going to keep it in the fridge and reheat during the week, I shorten the cooking time by a few minutes.) Serve hot, with a dollop of low-fat sour cream if desired.
This will keep in the fridge for at least a week and can be quickly reheated in a microwave. Don’t microwave too long or the eggs will get rubbery.
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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This type of low-carb breakfast casserole is a great breakfast option low-carb or low-glycemic diet plans or for any phase of the South Beach Diet. Add a small green salad and make this for lunch or a light dinner.
Find More Recipes Like This One:
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count
, which will calculate it for you. Or if you’re a member of Yummly
, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Tasty Breakfast Ideas with Kale:
Kale and Feta Breakfast Casserole ~ Kalyn’s Kitchen
Braised Kale with an Egg ~ Inspired Taste
Kale, Bacon and Cheese Breakfast Casserole ~ Kalyn’s Kitchen
Baked Egg and Kale Cups – Baked Bree
Baby Kale and Mozzarella Egg Bake, and Ten More Ideas for Starting Your Day with Kale ~ Kalyn’s Kitchen