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Healthy Kale Frittata

Healthy Kale Frittata: A Wholesome Twist on Breakfast Bliss

This Healthy Kale Frittata is a nutrient-packed breakfast option perfect for any gathering.
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Prep Time 15 minutes
Cook Time 25 minutes
Cooling Time 15 minutes
Total Time 55 minutes
Servings: 4 slices
Course: Breakfast
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Frittata
  • 2 tablespoons Olive Oil Primary fat for cooking; enhances flavor.
  • 1 cup Onions Finely diced into 1/4-inch pieces for even cooking.
  • 1 cup Mushrooms Cook thoroughly for 8-10 minutes to prevent a watery texture.
  • 2 cups Kale Remove tough stems and chop into bite-sized pieces.
  • 2 cloves Garlic Use fresh for the best taste.
  • 1 teaspoon Salt Enhances flavor throughout the dish.
  • 1/2 teaspoon Black Pepper Adds warmth and mild spice.
  • 1/4 teaspoon Red Pepper Flakes Optional heat for added flavor.
  • 6 large Eggs Main protein source, binds the frittata together.
  • 1/2 cup Milk Creates a creamy texture.
  • 1 cup Cheddar Cheese Shredding from a block offers a better melt.

Equipment

  • Oven-safe skillet

Method
 

Step-by-Step Instructions for Healthy Kale Frittata
  1. Preheat your oven to 350°F (175°C).
  2. Finely dice the onions, slice the mushrooms, and chop the kale into bite-sized pieces after removing the tough stems. Mince the garlic.
  3. Heat about 2 tablespoons of olive oil over medium heat in an oven-safe skillet. Add the diced onions and sauté for 3-4 minutes until they turn translucent.
  4. Incorporate the sliced mushrooms into the skillet and cook for about 8-10 minutes.
  5. Once the mushrooms are browned, stir in the minced garlic and chopped kale. Season with salt, black pepper, and red pepper flakes, sauté for about 3 minutes.
  6. In a separate bowl, crack and whisk together the eggs and milk until frothy. Season lightly with salt and pepper.
  7. Pour the egg mixture slowly over the sautéed kale and mushrooms, gently stirring to incorporate.
  8. Sprinkle the shredded cheddar cheese over the top and transfer your skillet to the preheated oven. Bake for 20-25 minutes until set.
  9. Let the frittata cool at room temperature for about 10-15 minutes before slicing.

Nutrition

Serving: 1sliceCalories: 250kcalCarbohydrates: 10gProtein: 15gFat: 18gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 270mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 2700IUVitamin C: 60mgCalcium: 300mgIron: 3.5mg

Notes

Store leftovers in an airtight container for up to 4 days. Individual slices can be frozen for up to 2 months.

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