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Kalyn's Kitchen

Kale and Red Onion Low-Carb Breakfast Squares

Kale and Red Onion Low-Carb Breakfast Squares  are a delicious way to start your day with a healthy dose of veggies! Use Breakfast Recipes for more recipes like this one.

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Kale and Red Onion Low-Carb Breakfast Squares

Don’t you think these Kale and Red Onion Low-Carb Breakfast Squares look like a delicious and nutritious breakfast? Australian nutritionist and blogger Kathryn Elliott writes Limes and Lycopene, and she’s been writing lately about including vegetables in every meal. If you’re trying to eat more vegetables (and you probably should be!) starting the day with a breakfast casserole that includes vegetables is a great idea.

This recipe is a variation of Swiss Chard and Mushroom Squares, using some of the Red Russian Kale from my garden. This is the same plant I used raw when I made Red Russian Kale and Red Cabbage Slaw, but this time the kale is sauteed with red onions, and then cooked more when the dish is baked. If you don’t have a vegetable garden with this variety of kale, you could make this with any type of kale, but it may need to be sauteed a bit longer with thicker types of kale. Do try it though, the kale adds a savory goodness to the breakfast casserole that I thought was really delicious!

Kale and Red Onion Low-Carb Breakfast Squares

How to Make Kale and Red Onion Low-Carb Breakfast Squares:

(This is just a summary of the steps in the photos; scroll down for complete recipe)

  1. I used enough kale to fill my salad spinner, which would be about one bunch of kale if you got it at a store or farmers market. Remove stems from kale and wash well and spin dry.
  2. Pile kale leaves up on top of each other and cut into thin strips, about 3/4 inch wide. You’ll probably need to do this in several bunches.
  3. Then turn the cutting board the other way and cut the strips so the kale is chopped into squares that are a bit less than an inch square.
  4. The onion and kale are sauteed briefly in a frying pan, then place in a bowl and add eggs, cheese, bread crumbs (if using), and a dash of Spike seasoning.
  5. Pour into baking pan that’s been sprayed lightly with olive oil or nonstick spray to keep the eggs from sticking, and bake at 350F for 20-25 minutes.
  6. The breakfast casserole is done when the eggs are set and the top is lightly browned. Serve hot, with sour cream or salsa if desired.

More Breakfast Recipes with Veggies:

Swiss Chard and Mushroom Squares
Mushroom and Feta Breakfast Casserole
Mushroom and Feta Breakfast Casserole ~
Egg Burritos to Die For
Mushroom-Lover’s Frittata with Spinach and Cheese
Artichoke Rosemary Frittata

Weekend Food Prep:

This 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!

Red Russian Kale and Red Onion Savory Breakfast Squares
(Makes 6 servings, Recipe adapted from Regina Schrambling’s Collard Squares.)

1 bunch Red Russian Kale, chopped, or use any other variety of kale
1/2 red onion, chopped
2 cloves garlic, minced (1/2 tsp. teaspoon minced garlic)
1/2 tsp. olive oil
1 tsp. Tamari or other soy sauce (use gluten-free soy sauce if needed)
1 C grated cheese (I used a blend of Italian cheeses)
1/4 cup 100% whole wheat bread crumbs (optional; I’ve made this many times without the bread crumbs)
6 eggs, beaten well
1/2 tsp. Spike Seasoning


Preheat oven to 350F. Cut off kale stems and discard, then wash kale leaves and dry well. (I used a salad spinner.)

Pile kale leaves up on top of each other and cut into strips about 3/4 inch wide, then turn cutting board the other way and cut again so you have squares just under an inch square. Chop onion into pieces about 1/2 inch.

Heat olive oil in large heavy frying pan, then add onions and saute 3 minutes. Add garlic and saute about 2 more minutes, then add kale, turning over as it wilts and sauteeing about 5 minutes, or until kale is significantly wilted and softened.

Put sauteed vegetables into large bowl and add Tamari, cheese, bread crumbs, beaten eggs, and Spike seasoning. Stir gently until ingredients are well distributed.

Spray pen with olive oil or nonstick spray and pour in egg mixture. (I was cooking it in my Oster Toaster Oven, and used a pan that’s 11.5 X 7.5 inches.)

Bake 20-25 minutes until eggs are well set and the top is lightly browned. Serve hot. This is good with sour cream or salsa.

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Kale and Red Onion Low-Carb Breakfast Squares are a great dish for low-carb diet plans, and for any phase of the South Beach Diet.

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.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, 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.

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47 comments on “Kale and Red Onion Low-Carb Breakfast Squares”

  1. I found this recipe after my husband Phil found red Russian kale in an Atlanta farmer's market. In spite of cooking forever, I'd never used this. It worked out very well to saute the kale, red onion and garlic, refrigerate it and then finish the prep on Sunday morning. I used egg substitute completely (and nearly two cups to cope with a large bunch of kale), but otherwise followed the directions. We both loved it, so much that it only made 4 servings for us, Sunday breakfast and then lunch today. With the extra egg volume, it took longer to cook, of course. We served it with a jarred salsa and I used a Mexican grated cheese blend. Thank you so much.

  2. Yum! This made for a terrific start to a Monday. I used 1 slice of whole wheat bread, chopped into small pieces, for the bread crumbs. Also used 1/2 c egg substitute for 2 of the eggs and 3 oz of shredded sharp white cheddar. So nice to have this healthy way to use up the last of my CSA share supply of red Russian kale.

  3. Me and my mom made this and added 14 eggs carrots and tomatoes on top, we'll see how it turns out. looks good!

  4. Debbie, glad you liked it. I am definitely growing that Red Russian Kale this year!

  5. I got a bunch of Red Russian Kale in my CSA box today so I finally got around to making this. Of course I got Kale all over the place because I used too small of a skillet, but it is absolutely delicious. Thanks for another great recipe!

  6. Island Girl, so glad you liked it.

  7. Just took this out of the oven. Yum, and had to steal a taste. Made it in muffin form. They are delicious!! Made it with curly greem kale and spanish onion. Will keep them for afternoon snacks or as breakfast with a bowl of fresh berries. Thank you!

  8. I do hope you will enjoy it, and very jealous to hear that you're getting CSA veggies at this time of year.

  9. Thank you for always coming through for me, Kalyn! I signed up for a farmshare and got a big bunch of Red Russian kale, with no idea what to do with it. Hmmm, I thought, where would I find some good kale recipes? But of course! At Kalyn's!
    I already love your breakfast egg muffins, so I am sure I will enjoy my kale and onion breakfast squares.

  10. This will stay good for at least 4-5 days in the refrigerator. Be sure not to microwave too long when you reheat it, or the eggs will get rubbery.

  11. How long with this last after cooking if stored in the refrigerator?

  12. Stef, that sounds great. Glad to know you enjoyed the recipe.

  13. Another great recipe! I made this with fresh grated mozzarella and parm cheese and Italian breadcrumbs, and I also included the stems of the kale (added to sautee pan a bit earlier than leaves). I also ate it with salsa. Wonderful!

  14. I love kale and it is super nutricious but I never know what to do with it! This looks delicious to me but breakfast? I call this dinner!

  15. Two comments in a row from women named Melanie who got tried this after getting kale in their CSA box! What are the odds? So glad you liked it!

  16. I loved this! I also got a csa box with kale, along with green onions, so i used that instead of red onions. fabulous!

  17. Melaney, so glad you are enjoying it!

  18. Kalyn – I’ve made this recipe twice in 3 days… it’s that good. Our CSA delivered red russian kale and I had no idea what to do with it. This recipe is going in my “keeper” file, and my guests were impressed. Thank you!

  19. I recently made this with spinach instead of kale and it was fantastic. Thanks so much for sharing. 🙂

  20. Ooooh, with some sour cream this would be just perfect! I’ve never tried red russian kale, so I’ll just use regular green.

  21. I enjoy eating savory dishes like this for breakfast and lunch. I appreciate notation for Tamari (we use the wheat free version) and the option to withhold the breadcrumbs thereby making it gluten free.

  22. I will often use up the veggies from the night before in a breakfast scramble. This dish is definitely one for my files and, my garden is overflowing with kale right now.

  23. I laughed when I read red Russian kale, what other colour could it be?!!! I’ve never had kale, but understand that some is around from time to time. There are some dishes I’d like to try, so I’ll look a bit harder.

  24. Looks like an amazing brunch..since I don’t care for breakfast.

    I have been eating breakfast more lately though.

  25. Not only delicious and nutritious- but a thing of beauty.

  26. I have never heard of Red Russian Kale! It sounds amazing though!

  27. That sounds sooo tasty and ideal for a kale fiend 🙂 I wish we got that Pizza Cheese here in the UK, what a great combo of flavours!

  28. you just inspired me to plant my kale seeds!

  29. Looks and sounds lovely. I will try it this weekend when I have more time.

  30. and of course, if you dont eat it all for breeakfast, it goes perfectly well with a salad for lunch too!

  31. oh gosh i always love savoury baked goods…thanks for the recipe. i’ll give it a try…maybe not with kale (i havent seen such kale in markets around here)…i’ll think of another veggie to throw in

  32. Lydia, I do think some types of kale are a lot more bitter than this type. See Lia’s comment above.

  33. I’ve always found kale to be a bit bitter — which is certainly a function of how I cook it — so I’d never have considered this for breakfast! But it looks delicious, and I’m committed to eating more dark leafy greens this year. So I’m going to give it a try.

  34. Looks wonderful! I have really enjoyed using kale this year ~ it is kind of new for me.

    Sharona May

  35. This reminds me a lot of a kale and onion frittata I make that has just enough eggs to bind it all together. I alway go for the lacianato kale for its meatiness, but the last time I made it, my local farmer “made” me taste all the different kales they were growing (one was the red Russian). I was floored by how different each of them tasted, and how sweet many of them were. I love learning things like that from farmers.

  36. I make a similar dish and have used kale from my garden with success. I have also used Swiss chard in it, yesterday to be precise. I agree with you, Kalyn: it’s delicious and nutritious.

  37. I really love this, I am a big fan of Kathryn’s blog too and this is a great way to get extra veggies in. I once made your mini egg muffins too, they were delicious.

  38. what a coincidence. i just came here from kathryn’s blog. this is a keeper of a recipe. thank you. i always prefer savoury breakfasts to sweet.

  39. CC, I think that’s a great idea. (And I do have plenty more kale!) Thanks for the photo comment; I’m usually so critical of my photos, but I did like that one. 🙂

  40. You know what, Kalyn? You could bake these in muffin tins, like you do with your egg muffins. I was thinking of doing exactly that with grated zukes and onions and eggs, kinda individual frittata-style.
    Top photo is stupendous.

  41. Mary, I adapted this from a recipe with swiss chard, so the swiss chard would work just fine.

    SMB, good luck on South Beach. Glad the blog is helpful for you.

  42. Great Info. I just made the decision to try to SB Diet again. I forgot to look over the book and wanted to start today. Your archives have been very helpful to get me started. Love the recipes too. Wish me luck!

  43. Think I could do this with all swiss chard?


  44. This looks great!!!!

    Mary, mom to 10

  45. Danyele, to me the Red Russian Kale tastes milder and less bitter than regular green kale, although the flavor is similar. I would’nt use regular kale for a recipe where the Red Russian Kale is used raw, but I think in a dish where the kale is cooked you can substitute them.

  46. Thanks so much for this great kale recipe!!! We belong to an organic food coop and are getting a lot of kale and chard right now…and I have run out of ideas. These are all great! BTW, is there a taste difference in the red russian kale and the curly green kale? The leaves of the curly green kale (don’t know the specific name) are more coarse. Thanks again!

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