This nutritious kale and egg breakfast bake is a perfect way to start your day. Packed with vitamins and protein, it’s an easy dish to prepare ahead of time and reheat for a quick breakfast.
The recipe combines fresh kale, eggs, and cheese, resulting in a flavorful and satisfying meal that can be enjoyed by the whole family.
Wholesome Ingredients for a Nutritious Start
The kale and egg breakfast bake is a delightful combination of fresh ingredients that contribute to a nutritious meal.
Fresh kale, known for its vibrant green color, is packed with vitamins and minerals, making it an excellent choice for breakfast.
When combined with eggs, this dish not only provides a hearty dose of protein but also a satisfying texture that keeps you full throughout the morning.
Preparation Made Simple
Preparing this breakfast bake is straightforward and can be done in just a few steps.
Start by sautéing the kale with onions and garlic in olive oil, allowing the flavors to meld beautifully.
This step enhances the dish’s overall taste, creating a savory base for the eggs and cheese.
Mixing It All Together
Once the kale is wilted, the next step involves whisking together eggs, milk, and seasonings.
This mixture serves as the foundation for the bake, ensuring that every bite is rich and flavorful.
Incorporating shredded cheese adds a creamy element, making the bake even more enjoyable.
Baking to Perfection
Pouring the combined mixture into a greased baking dish is the final step before it goes into the oven.
Baking at 350°F allows the eggs to set while the top becomes lightly golden, creating an inviting appearance.
After about 25-30 minutes, the aroma of the bake fills the kitchen, signaling that breakfast is almost ready.
Serving Suggestions for a Complete Meal
Once the bake has cooled slightly, it can be sliced into portions and served warm.
Pairing it with fresh fruit not only adds a pop of color to the plate but also provides a refreshing contrast to the savory flavors of the bake.
A sprinkle of red pepper flakes on top gives an optional kick, enhancing the overall taste experience.
Nutrition and Benefits
This kale and egg breakfast bake is not only delicious but also nutritious.
With approximately 180 calories per serving, it offers a balanced meal that includes healthy fats, protein, and carbohydrates.
Enjoying this dish regularly can contribute to a well-rounded diet, making it a fantastic choice for breakfast enthusiasts.
Healthy Kale and Egg Bake Recipe
This breakfast bake features sautéed kale mixed with beaten eggs and cheese, baked until set and golden. The dish takes about 45 minutes from start to finish and serves 6 people.
Ingredients
- 4 cups fresh kale, chopped
- 6 large eggs
- 1 cup milk
- 1 cup shredded cheese (cheddar or your choice)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Sauté the Kale: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until softened (about 3-4 minutes). Add the kale and cook until wilted (about 5 minutes). Remove from heat.
- Prepare the Egg Mixture: In a large bowl, whisk together the eggs, milk, salt, pepper, and red pepper flakes if using.
- Combine: Stir the sautéed kale mixture into the egg mixture. Add the shredded cheese and mix until well combined.
- Bake: Pour the mixture into a greased 9×13 inch baking dish. Bake in the preheated oven for 25-30 minutes, or until the eggs are set and the top is lightly golden.
- Cool and Serve: Allow to cool for a few minutes before slicing. Serve warm.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 6 servings
- Calories: 180kcal
- Fat: 10g
- Protein: 12g
- Carbohydrates: 6g
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