Kale and Feta Breakfast Casserole
Kale and Feta Breakfast Casserole is one of the simplest recipes ever, but the combo of kale and Feta is a winner in a tasty low-carb breakfast casserole! And everyone who likes kale and Feta is going to love this combination in a breakfast casserole.
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The approach of colder weather always makes me start to think about making low-carb breakfast casseroles, and this Kale and Feta Breakfast Casserole has been one of my favorite combinations for quite a few years. And recently when I found myself with a big bag of kale in the fridge, I decided to give this recipe a much-needed photo update!
Kale is a vegetable I didn’t have much appreciation for until I first grew it myself in the garden, but now I love this ultra-nutritious vegetable. And Kale is great in the fall, and it’s so versatile to use in recipes!
What ingredients do you need for this recipe?
(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- fresh kale, washed and coarsely chopped
- Olive Oil (affiliate link)
- crumbled Feta cheese
- eggs
- Spike Seasoning (affiliate link), or use any all-purpose seasoning that’s good with eggs
- Salt and fresh-ground black pepper to taste
What Kind of Kale Can You Use?
I used a bag of chopped kale and picked out the thicker pieces of ribs. You can use larger leaves of kale; just cut the kale away from the ribs and chop it. The recipe can also be made with baby kale; the baby kale will cook much more quickly, so only cook it for a couple of minutes in the frying pan. I also think this is delicious with Red Russian Kale if you’re lucky enough to find that at your store.
How low in carbs is the Kale and Feta Breakfast Casserole?
This tasty breakfast with kale and Feta only has 3 net carbs per serving!
What if you don’t like kale?
I like this recipe with a lot of kale, but you can definitely use less kale if you prefer, or use another type of sturdy leafy greens.
What if you don’t like Feta?
If you like kale but aren’t a fan of feta, you could use a blend of milder white cheeses like I did in this Kale, Bacon, and Cheese Breakfast Casserole.
How to Make Kale and Feta Breakfast Casserole:
(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- Preheat oven to 375F/190C. Spray a casserole dish with olive oil or nonstick spray.
- I used chopped kale in a bag, or chop up a generous bunch of fresh kale or use a large bag of baby kale.
- If your kale is even slightly limp, crisp it in ice-cold water in the salad spinner (affiliate link) and spin dry.
- Saute the kale in olive oil just until it wilts and starts to soften.
- Put the sauteed kale in the bottom of a sprayed casserole dish.
- Crumble the Feta, then sprinkle over the wilted kale in the dish.
- Season with Spike Seasoning (affiliate link) or an all-purpose seasoning and a little salt and fresh ground black pepper.
- Beat 12 eggs until yolks and whites are well-combined.
- Pour the eggs over the kale and Feta; then use a fork to gently stir so ingredients are evenly distributed.
- Bake for 30-35 minutes or until eggs are set and the top is starting to lightly brown.
- Serve hot. This is good with a dollop of sour cream.
More Tasty Ways to Eat Kale:
- Artichoke, Kale, and Ricotta Pie
- Instant Pot Zuppa Toscana Soup
- Sausage and Kale Mock Lasagna Casserole
Weekend Food Prep:
This kale and Feta breakfast recipe has been added to a category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Kale and Feta Breakfast Casserole
This Kale and Feta Breakfast Casserole is one of the simplest recipes ever, but the combo of kale and Feta is a winner.
Ingredients
- 12 oz. fresh kale, washed and coarsely chopped
- 1 T. olive oil
- 1 1/2 cups crumbled Feta cheese (more or less to taste)
- 12 eggs, beaten
- 1 tsp. Spike Seasoning (or use any all-purpose seasoning that’s good with eggs)
- Salt and fresh-ground black pepper to taste
Instructions
- Preheat oven to 375F/190C.
- Spray a 9" x 13" casserole dish with olive oil or nonstick spray.
- Chop up a generous bunch of fresh kale. I used chopped kale that comes in a bag, and picked out the bigger rib pieces.
- If your kale is even slightly limp, crisp it in ice-cold water in the salad spinner (affiliate link) and spin dry.
- Saute the kale in olive oil just until it wilts and starts to soften, about 3-5 minutes, or less for baby kale
- Put the sauteed kale in the bottom of a sprayed casserole dish.
- Crumble the Feta, then sprinkle over a generous amount of crumbled Feta cheese.
- Season with Spike Seasoning (affiliate link) or an all-purpose seasoning of your choice and a little salt and fresh ground black pepper. (Remember that Feta is salty; I didn't use much salt.
- Beat 12 eggs until yolks and whites are well-combined.
- Pour the eggs over the kale and Feta; then use a fork to gently stir so ingredients are evenly distributed in the eggs.
- Bake for 30-35 minutes or until eggs are set and the top is starting to lightly brown.
- Serve hot. This is good with a dollop of sour cream.
Notes
Leftover egg casseroles will keep in the fridge for about a week. Reheat in the microwave for 1-2 minutes. (Don’t microwave too long or it will make the eggs rubbery.)
Recipe created by Kalyn.
Nutrition Information
Yield
8Serving Size
1Amount Per Serving Calories 167Total Fat 11gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 6gCholesterol 292mgSodium 508mgCarbohydrates 4gFiber 1gSugar 1gProtein 12g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Kale and Feta Breakfast Casserole is a great breakfast for any phase of the original South Beach Diet and it’s also perfect for low-carb eating plans. If you’re following the letter of the law for South Beach you might want to use less cheese.
Find More Recipes Like This One:
Use Breakfast Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.
Historical Notes for This Recipe:
This tasty breakfast casserole with Kale and Feta was first posted in 2011, when I had kale growing in my garden! It was updated with better photos September 2020 and was last updated with more information in 2024.
56 Comments on “Kale and Feta Breakfast Casserole”
Couple of questions about variations on this recipe. (You have always been great in your replies to my questions in the past!)
1. If we were to substitute spinach in place of Kale in this recipe, how much spinach would you recommend? Alternatively, if we were to follow your spinach & mozzarella breakfast recipe, how much feta would you suggest to replace the mozz?
2. Can this be done as individual servings by cooking in silicone muffin cups? If so, what would you recommend for cooking time?
Looking forward to your reply.
This type of recipe is so flexible, I don’t think a little more or less will make much of a difference in substituting. The spinach will cook more quickly and probably wilt a bit more so you might be able to use more spinach than kale if you like. And Feta is a much stronger cheese so I’d probably use less Feta than Mozzarella.
This post has a lot of info for Egg Muffins which will help with timing if you cook it in silicone muffin cups.
Hi Kalyn, wondering if adding a little heavy cream would make this casserole a little silkier or ? what are your thoughts- I haven’t made it yet- thanks!
It certainly wouldn’t hurt. It’s quite creamy from the Feta though.
Love your posts. This kale feta casserole is so good, I could eat at any meal!
Glad you are enjoying the recipes!
I've never made it with anything but whole eggs, but I'm sure it will work with whatever you prefer.
this recipe looks so good as im starting to cook my bfasts for the week, I was wondering would I be able to substitute egg whites for the full eggs, or maybe just do half and half? what do you suggest?
Michelle, glad you guys enjoyed it.
I halved this into an 8×8 dish so but I had to use 7 eggs to make the kale covered. I enjoyed this so much as well as my husband (surprisingly!) Yum!
Emily mushrooms would be great in this. I'd wash and dry the mushrooms (in salad spinner or with a paper towel.) Then cut into thick slices and saute in a hot pan with a little olive oil. Cook then until the mushrooms release their liquid and get slightly browned. Then just add them with the other ingredients.
I was going to take to a potluck tomorrow and was curious about adding mushrooms to the mix. I know mushrooms retain water so u am a little cautious to the outcome, HELP!
Felicia, I used to freeze this type of egg dish, but when it thaws it releases a lot of liquid. It keeps in the fridge for at least a week, so I no longer recommend freezing.
Please forgive me if this has been asked and I missed the answer in the above comments. Does this freeze well and, if so, how best to go about it? Thanks so much!
Sam and Gail, ditto on everything you said!
Just what I needed, and I didn't even know it. Kale and feta begging to be used in the frig. And I LOVE Spike seasoning, especially for eggs 🙂
Nikita, the baby kale would be great in this, but it only needs to be sauteed for 2-3 minutes, maybe less.
Hi there, could I use the new Mixed Baby Kales by Earthbound Farms in this recipe? Thx
Jenny, sounds good to me. I like the idea of dill in it.
So excited just put egg bake into the oven – 10 cups raw swiss chard (then lightly cooked), 1 full onion lightly satueed, about 1/4 cup fresh dill, 4 oz feta cheese and then about 1 cup mozzarella and provolone (ran out of feta!) with 6 eggs. Oh yeah and I mixed in some sour cream that was ready to expire soon. Can't wait to try it. Thanks for all the recipes! I'll check out the ones you mention.
Hi Jenny,
If you enter "swiss chard eggs" into the search bar, there are a couple of recipes you might like, but I think you could definitely substitute swiss chard for kale or spinach in any type of egg casserole or egg bake. Glad you're enjoying the recipes! I always love it when people adapt them to their own tastes.
Hi – I have made a few of your egg bakes and really enjoy them as I restarted Atkins again. I noticed that you don't have any swiss chard egg bakes. Do you think that would work well in the recipe or not? I bought a huge bunch of beautiful swiss chard and I am thinking of trying it in a recipe similiar to this one. Thanks and I use your recipes a lot as templates. Thanks!
LN, that sounds good. I call those mini ones like you made "egg muffins."
I wanted to make smaller, more portable versions for an on-the-go breakfast, so I used a cupcake pan. I also added some diced onion in the kale saute and used Chef Paul's magic meat seasoning in place of the Spike's (which I did not have). I made 6 and cooked it for about 25 minutes. I absolutely loved it, and will definitely make again – thank you!
So glad you liked it. (And I am 100% with you on the love for Feta!)
Kalyn! I made this last week and it was so delicious! It made our morning…and you can never go wrong in my book with tasty feta!
Hope you enjoy it; loved it here.
Such a simple recipe, but still packed with flavor! Can't wait to try it 🙂
Chris, I loved it!
Gonna make this tomorrow morning. Yum!
Thanks Donna. I did love this combo.
I have always loved your breakfasts,(we make your green chile egg casserole all the time!) and this looks like another winner!
Donna
Kelly, I think tomatoes are a brilliant addition!
If anything, your bounty encourages those of us without gardens to figure out a way to get one ourselves 🙂 Love this combo and tried something similar for breakfast yesterday with the Russian kale I bought when we were at the farmer's market. I added chopped tomatoes. YUM! Love eggy casseroles any time and love kale.
Thanks Gina; I am loving the garden this year.
I'm so jealous Kalyn!! Wish I could say the same! This looks so good 🙂
Kevin, I am really getting into kale myself. Really loved the kale/Feta combo in this.
Maris, I'm so glad it's fun for you to see what's growing and cooking here! Wish you lived closer.
Don't apologize. I find myself living vicariously through you and enjoy seeing all the wonderful things you do with the veggies
Looks good! I normally use spinach in a dish similar to this but I have been enjoying kale more recently.
So glad people are liking this. I think kale is becoming more mainstream, now that people realize what a nutritional powerhouse it is!
Just delicious! This might just be supper tonight, thank you!
I am with Joanne on this… spinach i have done, now I need to try with Kale… or I ma loving the look of the red tinged Swiss Chard
Hmmm… got me thinking, but I love the idea of breakfast with this combo
Lorrie, so glad I could share it with someone else who has an abundance of kale!
My kale is growing well – I'll definitely be making this recipe.
TW, I don't think you can go wrong with any type of cheese and kale!
Cassandra, hope you enjoy it!
Joanne, it has been hitting the spot! In fact, I am making it again today.
Yes, you could definitely make this with spinach.
Natalie, so glad you are enjoying the blog!
Mmm this looks awesome! No apologies necessary (of course) for having a garden! I wish I could have one! I just found your blog and I'm loving all the amazing recipes here – it seems like every one you post is a winner.
Look great, could you use spianch instead?
I tend to think of the kale/feta as being similar to the spinach/feta combo…which we all know is fabulous! I'd love to wake up to this.
This looks awesome and definitely unique. I love kale, so I will have to try this one!
Great idea! I finally learned to love kale too, and of course, there's been much less of it this year at my CSA. But, when the next batch comes around, I'll be thinking eggs and cheese.
Thanks Kelly; glad you like it!
I love that you used Kale here and of course molten feta is always a winner. Beautiful recipe!
Lydia, how I wish I could send you some kale to make it with!
This might just be the recipe that gets me to give kale another try. Looks delicious, and I love breakfast casseroles.
Rachel, yes I would eat this any time of day!
I loooove kale and that combination of leafy greens and feta in eggs is beautiful! Frittatas are one of my favorite dinners and I think this would make a great evening meal!