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Kalyn's Kitchen

Kale and Red Onion Savory Breakfast Squares

Kale and Red Onion Savory Breakfast Squares are a meatless low-carb breakfast bake that can help you start your day with a healthy dose of veggies!

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These Kale and Red Onion Savory Breakfast Squares are such a delicious and nutritious breakfast option! And when some people asked for Meatless Recipes when they responded to my 15 Year Anniversary post, I was glad that I’d recently made this to update the photos and share it with you. If you’re trying to eat more vegetables (and most of us should be!) starting the day with a breakfast like this that includes vegetables is a great idea.

I first made this recipe more than ten years ago, when I had Red Russian Kale in my garden and was newly infatuated with it. You can definitely make this with any type of kale, but the kale may need to be cooked a bit longer with thicker types of kale. Of course I always try to improve the recipes a bit when I update them, and although I didn’t change this one all that much here’s the original version if anyone wants it. And this recipe is what I call a “breakfast bake” with lots of kale and cheese and just enough eggs to hold it together so if you prefer more of an eggy breakfast casserole you might want to add a couple more eggs. I cut this into square pieces to serve, and it makes six servings.

And if you’re familiar with the food concept of Umami (which means “a pleasant savory taste” in Japanese) what really bumps up the Umami flavor in this recipe is the addition of a tiny bit of soy sauce to the eggs! You can make this with Gluten-Free Soy Sauce (affiliate link) if needed or use Coconut Aminos (affiliate link) if you’re avoiding soy. No matter which option you use, the combination of kale, onion, garlic, soy sauce or alternative, two kinds of cheese, and eggs makes this a breakfast that loaded with savory Umami goodness! 

What Foods have Umami Flavors?

The concept of Umami as one of the five distinct types of flavors originated in Japan in the early 1900s, and since then the word has become somewhat synonymous with the word savory when describing foods with this flavor. Common foods considered to be high in Umami include things like fish, tomatoes, mushrooms, meat, all types of cheese, and soy sauce. Umami is also the flavor receptor that makes me love Spike Seasoning (affiliate link) so much. Read more about Umami if you’re curious about this “fifth taste.”

Kale and Red Onion Savory Breakfast Squares

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

(Scroll down for complete recipe including nutritional information)

  1. When I updated the recipe I bought a one-pound bag of chopped kale (and used half of it). See instructions in the recipe below if you need to chop up kale leaves.
  2. I washed and crisped the 8 oz. chopped kale in my salad spinner, but you don’t absolutely need to do this with kale from a bag. If you wash the kale, be sure to spin really dry (or dry with paper towels.)
  3. Chop up half of a small red onion.
  4. Heat olive oil in a non-stick pan and cook onion, then add minced garlic and cook a minute or two longer.
  5. Then add kale to the frying pan and cook about 5 minutes, turning over and over as the kale wilts. Season kale with a little salt and fresh-ground black pepper as desired.
  6. While kale cooks, beat the eggs with the soy sauce or coconut aminos and a dash of Spike Seasoning (affiliate link) if using.
  7. Put the kale into a casserole dish that you’ve sprayed with non-stick spray or olive oil. 
  8. Sprinkle part of the Mozzarella and Parmesan cheese over the kale (saving a little for the top).
  9. Pour beaten eggs over the kale and cheese; then take a fork and gently “stir” to coat all the pieces of kale with egg.
  10. Sprinkle the reserved cheese over the top of the mixture.,
  11. Bake at 375F/190C for about 30 minutes, or until eggs are set and starting to lightly brown on top.
  12. Serve hot, with a little Umami-filled sour cream if desired.

Kale and Red Onion Savory Breakfast Squares close-up photo

More Meatless Breakfast Recipes with Veggies:

Low-Carb Mushroom and Feta Breakfast Casserole
Breakfast Casserole with Spinach and Goat Cheese 
Mushroom-Lover’s Frittata with Spinach and Cheese
Broccoli and Three Cheese Keto Breakfast Casserole
Low-Carb 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 Savory Breakfast Squares close-up photo square thumbnail photo

Kale and Red Onion Savory Breakfast Squares

Yield 6 servings
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes

Kale and Red Onion Savory Breakfast Squares  are a delicious way to start your day with a healthy dose of veggies!


  • 8 oz. chopped kale (see notes)
  • 1/2 red onion, chopped
  • 1 tsp. teaspoon minced garlic
  • 1 T olive oil
  • salt and fresh-ground black pepper to taste
  • 2 tsp. Tamari or other soy sauce (see notes)
  • 3/4 C grated Mozzarella cheese
  • 1/2 cup coarsely grated Parmesan cheese
  • 8 eggs, beaten well
  • 1 tsp. Spike Seasoning (see notes)


  1. Preheat oven to 375F190C. Spray a casserole dish (about 8" x 12") with non-stick spray or olive oil.
  2. If you need to cut up the kale, start by cuting off kale stems and discarding, 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.
  3. If you're using chopped kale that comes in a bag it doesn't absolutely need to be washed, but I sometimes give it a soak just to crisp up the leaves.
  4. Chop onion into pieces about 1/2 inch.
  5. Heat olive oil in large heavy frying pan over medium-high heat, then add onions and cook 3 minutes. Add garlic and cook 1-2 more minutes more.
  6. Then add kale to the pan, turning over and over as it wilts and cooking about 5 minutes, or until kale is significantly wilted and softened. (Kale will cook more in the oven, so it doesn't need to be completely soft at this point.)
  7. Season kale with a little salt and fresh-ground black pepper as desired.
  8. Put the wilted kale into the casserole dish. Top with 1/2 cup grated Mozzarella cheese and 1/4 cup coarsely grated Parmesan cheese.
  9. Beat eggs with the soy sauce or Coconut Aminos and Spike Seasoning (affiliate link) or other seasoning of your choice.
  10. Pour eggs over the kale/cheese in the casserole dish. Then use a fork and "stir" gently until ingredients are well distributed.
  11. Bake about 30 minutes or until eggs are well set and the top is lightly browned.
  12. Serve hot. This is good with sour cream added at the table.


I originally made this with Red Russian Kale, but use any kale variety you prefer. Thicker types of kale may need to be sauteed a bit longer.

Be sure to use Gluten-Free Soy Sauce (affiliate link) if needed. You can use Coconut Aminos (affiliate link) instead of soy sauce if you prefer. I love Spike Seasoning (affiliate link) in eggs, but use any all-purpose seasoning blend if you prefer.

Recipe adapted from Regina Schrambling’s Collard Squares.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 210Total Fat: 14gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 266mgSodium: 853mgCarbohydrates: 5gFiber: 1gSugar: 1gProtein: 15g

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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

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

Find More Recipes Like This One:
Use Breakfast Recipes for 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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    47 Comments on “Kale and Red Onion Savory Breakfast Squares”

  1. 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!

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

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

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

  5. 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

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

  7. 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.

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

    Sharona May

  9. 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.

  10. 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.

  11. 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.

  12. 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.

  13. 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. 🙂

  14. 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.

  15. 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.

  16. 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!

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


  18. This looks great!!!!

    Mary, mom to 10

  19. 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.

  20. 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!