web analytics
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.

Click to PIN Kale and Red Onion Low-Carb Breakfast Squares!

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!

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!


  • 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


  1. Preheat oven to 350F.
  2. Cut off kale stems and discard, then wash kale leaves and dry well. (I used a salad spinner.)
  3. 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.
  4. Chop onion into pieces about 1/2 inch.
  5. Heat olive oil in large heavy frying pan, then add onions and saute 3 minutes.
  6. 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.
  7. Put sauteed vegetables into large bowl and add Tamari, cheese, bread crumbs, beaten eggs, and Spike Seasoning.
  8. Stir gently until ingredients are well distributed.
  9. Spray pan 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.)
  10. Bake 20-25 minutes until eggs are well set and the top is lightly browned.
  11. Serve hot. This is good with sour cream or salsa.


Recipe adapted from Regina Schrambling’s Collard Squares.

All images and text ©

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.

Pinterest image of Kale and Red Onion Low-Carb Breakfast Squares

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

Leave a Reply

Your email address will not be published. Required fields are marked *

    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.