Kale & Onion Egg Bake

Kale & Onion Egg Bake

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 142.8
  • Total Fat: 9.1 g
  • Cholesterol: 174.2 mg
  • Sodium: 246.1 mg
  • Total Carbs: 5.9 g
  • Dietary Fiber: 1.0 g
  • Protein: 9.5 g

View full nutritional breakdown of Kale & Onion Egg Bake calories by ingredient
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Number of Servings: 8


    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
    1 C grated cheese (I used a blend of low-fat cheese called Pizza Cheese which has mozarella, provolone, romano, and parmesan)
    1/4 cup 100% whole wheat bread crumbs (optional; I've made this successfully without the bread crumbs)
    6 eggs, beaten well
    salt & pepper


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

Number of Servings: 8

Recipe submitted by SparkPeople user WAM1974.

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Member Ratings For This Recipe

  • 1 of 1 people found this review helpful
    O M Gosh. Love this so much, so did my boyfriend. I didn't use the olive oil, just a tbsp or two of water now & again. I added a 1/4 cup more of cheese using a creamy Swiss and provolone mixture. I also added 8 ozs of sliced mushrooms. Next time I'll add a fresh tomato too. Thnx for sharing. - 5/5/12

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  • Great kept the kale stems to use another day. - 11/10/19

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  • Good
    Just made this and found it very tasty. I'm not a great cook, though and it would have helped to have a measurement (pounds or cups) of chopped kale, as well as pan size. Also didn't have the Spike seasoning, but don't think it hurt anything to substitute seasoned salt. - 10/4/18

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  • This is so yummy! This is definatly going on my favourites list. - 3/20/12

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  • I don't see Spike seasoning in the ingredient list. - 3/20/12

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