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Kale In A Casserole: You Must Try

June 17, 2013   32 Comments

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

Baked Kale Recipe

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?

Baked Kale Recipe

Kale & Mushroom Bake Recipe

(no reviews yet)

Makes 6 small servings

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Ingredients

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

Instructions

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.

Nutrition Facts

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. See all Snack Girl Recipes

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32 Comments:

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!

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.

@ 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 :)

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

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.

Do you have any ideas about replacing the mushroom?

i add kale to scalloped potatoes!

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.

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

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.

Sounds really good, but how is this 6 servings?

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 !

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

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

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!

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 :)

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!

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!

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

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.

I love kale and could not wait to make this!! Made it this evening as a side for some fish. I would recommend cooking the onions and mushrooms first to let them sweat the majority of their water out. The casserole came out a little watery (probably from the mushrooms. The flavor was really good though :)

I made this tonight - substituted shitake mushrooms. It was GREAT! Thanks for a wonderful idea!

In Zone 7 kale is a fall, winter or spring crop. If you are getting it in the summer and it has no holes in it, it is not organic!

I made this last night and it was quite yummy. It doesn't look appetizing but it's really good. I added salt and pepper and 2 tbsp of pine nuts. Next time I think I will cube the bread and maybe add some chunky salsa to spice it up. Thanks for the great recipe!

For the aesthetically anal folks, you might try tearing up the bread and scattering it atop the casserole, which also allows for the bread to brown a bit and deepen the flavor.

@Kate, To get the bitterness out, remove the ribs of the kale. When I first tried kale, I did not like it either. A friend of mine gave me this tip, and loved kale since. Massaged Kale with a bit of olive oil, salt, and lemon is my favorite. I top it with apples and walnuts.

I'm a 'bread-a-holic', and my mother is gluten-intolerant. Will I be kicked out of the club for leaving the bread off? I bet this would be smashing!( off to procure some kale!!)

If you would rip up the bread and mix it with eggs and cheese( let it soak in)--then add the chopped kale,and vegetables and bake it and you have bread pudding (an ancient recipe)--which has a custard-like texture, Adding herbs to the mix brings more flavor.

Andrew Weil's Tuscan kale salad is my favorite. Raw kale cleaned and ripped up. Mix 1 lemon's juice with 3 T olive oil and 1 chopped garlic clove and 1/4 tsp, red pepper flakes, salt and pepper. Pouir over kale and toss. Top with toasted bread crumbs and grated parmesean or pecorrino romano. Had to buy bigger salad bowls to accomodate my love for it.

I did try kale in a casserole recently (not this recipe, it was one with chorizo and cannellini beans).

I've only eaten roast kale before, which I love, but I found stewed kale terribly strong and "cabbagey". It wasn't inedible, but a lighter green such as baby spinach, or even Asian broccoli (kai-lan) would have been more pleasant.

This is totally yum! Next time my co-chef suggested we add a tablespoon of mustard to the egg and milk mixture.

Here's a quick recipe with Kale that is fast, easy and delish on a cold winters night. Remove casing from 3-4 sausage (turkey or Hot Italian) saute until crumbled and cooked through, remove from pan and drain oil. Add 1 tblsp olive oil to pan and 1/2 c. chopped onions, saute till desired texture. I like mine close to being carmelized. Add couple cloves of minced garlic and pinch red pepper flakes, saute about 1 minute, pour 4-5 cups chicken broth along with adding 3 cubed potatoes, (skins cleaned and no peeling required). Boil 10 min. Add one bunch, chopped Kale, (thick stem removed) and return cooked sausage to pan, simmer 10 min or when potatoes are soft, add salt/pepper to taste, serve.

Love this receipe. Have all my friends hooked on it too. You must try this and you will all agree. It is the best. I can eat it everyday. Great way to get this fabulous veggie in you diet.


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