Kale In A Casserole: You Must Try

Baked Kale Recipe

June 17, 2013   32 Comments

Snack Girl is always on the hunt for a good kale recipe because she has tried several bad ones.

I realize my photo isn't exactly appetizing, but my skills don't extend to "casserole photo taking". It won't smile when you ask!

This baked kale recipe is high in calcium, manganese, phosphorus, riboflavin, selenium, vitamin A, vitamin B6, vitamin B12, and vitamin C. It is like a multi-vitamin but better because the vitamins and minerals are in a form that is easier for your body to absorb (food versus pill).

If you can figure out how to eat a lot of kale, you will have a long long life. I promise.

The key is to make it so yummy that you can’t resist it. Here I have added bread, eggs, and milk to create a quiche-like lunch or snack. My husband inhaled half of this casserole for lunch.

He flipped it over so the bread was on the bottom and he could cut it up (which he highly recommends).

I highly recommend trying to eat a lot of kale. Below this recipe are links to two other Snack Girl favorites. Give at least one of these choices a try.

Eat More Kale.

How do you serve kale?

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Kale & Mushroom Bake Recipe

Makes 6 small servings

2 teaspoons olive oil
1 bunch kale, center ribs removed and torn into small pieces
8 ounces white mushrooms, washed and pre-sliced
1 medium onion, sliced
2 slices 100% whole wheat bread
½ cup milk
2 eggs
2 ounces grated cheddar cheese

Preheat oven to 350 F. Spray an 8x8 baking pan with non-stick spray. Heat olive oil in a large casserole, add kale and cover. Cook, stirring frequently, until kale is wilted. Add mushrooms and onions and cook until onions are translucent.

Beat eggs and milk together in a small bowl

Transfer kale mixture to baking pan. Layer bread on top of the kale and pour the milk and egg over the top. Sprinkle on the cheddar cheese. Cover and bake for 15 minutes.

Enjoy hot or at room temperature.

149 calories, 7.4 g fat, 3.0 g saturated fat, 13.6 g carbohydrates, 3.1 g sugar, 9.3 g protein, 2.5 g fiber, 158 mg sodium, 4 Points+

Points values are calculated by Snack Girl and are provided for information only.
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First 20 Comments: [ see all 32 ]

I woke up to this recipe in my email and I am so excited to make it! I usually use kale and mushrooms on homemade pizza but my husband has asked for a break from it as we have it at least once a week!

on June 17, 2013

I make a kale smoothie for breakfast most days of the week. I buy fresh kale, then keep it in the freezer. I use a handful of frozen kale, some frozen pineapple, about 1/2 c of plain yogurt, some ground flaxseed, a scoop of protein powder, some pineapple juice and some almond milk. Then whirl it in the blender. I'm not a huge lover of vegetables, even though I'm a vegetarian, so this is a yummy way to get my greens.

on June 17, 2013

@ Cindy: That's so cool that you put your kale in the freezer! I, too, make kale smoothies every morning, and am for sure trying this! Thanks for the tip :)

on June 17, 2013

Cindy, do you do anything to the kale before freezing it? I'm intrigued!

on June 17, 2013

I love kale!

I do a great salad - 1 head kale, thick centre stem removed, sliced fine; 1 avocado, halved, flesh scooped out of peel; 1 green onion, sliced thin; 2 ½ tbsp. olive oil; 1 ½ tbsp. lemon juice; 1 tsp. sea salt; 1 tomato, chopped.

In a large salad bowl, toss together all ingredients (except tomatoes), using your hands to squeeze as you mix to wilt the kale and cream the avocado (together). Add the tomatoes after mixing.

Enjoy as is or for variety with each serving, add fish or meat such as flaked canned tuna or salmon, shredded roasted chicken breast; and/or vegetables such as beets or string beans and/or cooked grains such as quinoa. Or mix in some leafy greens, spinach or watercress. Anything goes well with this as a base!

Makes 4 servings; keeps well in fridge for 2 or 3 days.

Also, I've recently seen baby kale at my local market.I've not yet tried it. It's supposed to be more tender than mature kale so perhaps more palatable and versatile for those who don't like mature kale.

on June 17, 2013

Do you have any ideas about replacing the mushroom?

on June 17, 2013

i add kale to scalloped potatoes!

on June 17, 2013

I'm with Nadjejd on wondering about a mushroom substitute. My family will eat kale, but they all veto mushrooms.
I puree my fresh kale with a little bit of OJ or pineapple juice and freeze in half cup portions to add to smoothies. You need to remember to defrost it first though.

on June 17, 2013

This looks delicious . I was wondering if I could make it without the bread, as a crustless "quiche?"

on June 17, 2013

That looks really yummy. I might have to add kale to the shopping list. And I'm wondering why we didn't plant any when greens do so well here.

on June 17, 2013

Sounds really good, but how is this 6 servings?

on June 17, 2013

Raw kale with lemon juice is amazing. I get this purple kale that is so gorgeous, I don't even take the stem out bcuz its so juicy !

on June 17, 2013

One word to sum up my reaction to this article: wow!

on June 17, 2013

I have been buying the baby kale. Much better raw in a salad. This looks good.

on June 17, 2013

I'm pretty sure kale can still be planted every week in June; I'm getting ''dwarf blue curly'' non-gmo, its tender and delicious. After sauteing garlic, I add torn kale til wilted, toss in 1can cannelloni beans, spices. Sometimes I wrap in pie dough to make kale galettes; last week I rolled it in pizza dough for pinswheels; all good hot or cold.
I will try to grow it this year in summer in an area of partial sun. Wish me luck!

on June 17, 2013

Nicole - I don't do anything to the kale before freezing except rinse and pat dry, then stuff in a freezer bag. It freezes beautifully. The cool thing about using it frozen in smoothies is that you can't taste it :)

on June 17, 2013

I just made pasta with kale, tomatoes and garbanzo beans for dinner! Always on the lookout for a good kale recipe. I love the stuff!

on June 17, 2013

I make a green protein smoothie every day, with veggie ice cubes! I make them once a week. I blend a bunch of spinach and a bunch of kale in my blender (gradually) with about a cup of water and then pour it into ice cube trays. I usually get two trays from this. I put 5-6 cubes in a smoothie along with whatever frozen fruit I have, protein powder or nonfat Greek yogurt, almond milk, and chia seeds! My blender is old and cheap, so when I get home from a work out, I put all the ingredients in my blender and go shower- when I'm finished, everything is defrosted enough to blend easily but still cold enough to taste good!

on June 18, 2013

I have always found kale to be bitter but I am assuming that the milk and cheese will give it a creamy flavor?

on June 18, 2013

Kale is awesome, I put it in a blender with spinach, banana and strawberries to think it out water and little honey its amazing. I have a picky family and they actually request this.Its another way to get more kale in your diet.I am definitely going make this Kale & Mushroom Bake Recipe :)Thank you for all the great ideas.

on June 18, 2013

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