My Simple Secret Weapon: Low-Carb Savory Greens and Feta Casserole

Some days, you just need a recipe that’s easy, healthy, AND tastes amazing, right? That’s exactly how this Savory Greens and Feta Casserole came to be a regular in my kitchen. I was looking for a simple low-carb meal I could whip up quickly, and I remembered how incredible the simple combination of sautéed greens and salty feta cheese is. Baked into a light, fluffy egg casserole? Game changer!

This dish proves that you don’t need a complicated ingredient list to create something truly delicious and satisfying. It’s perfect for breakfast, lunch, or even a light dinner, and it fits beautifully into a low-carb lifestyle. Plus, it makes the best leftovers!

Why You’ll Absolutely Love This Recipe

• Effortlessly Easy: Seriously, sauté some greens, whisk some eggs, layer, and bake. It’s incredibly straightforward!
• Big Flavor, Few Ingredients: The salty tang of feta combined with earthy kale (or other greens!), a hint of garlic, and optional warmth from red pepper flakes creates a surprisingly complex flavor profile.
• Healthy & Satisfying: Packed with nutrients from the greens and protein from the eggs and cheese, it keeps you full and energized, all while being naturally low-carb and keto-friendly.

Gather Your Ingredients

Here’s what you’ll need:

• Fresh Kale: 9 oz worth. Remember to remove the tough stems! You can often find pre-washed and chopped kale to save time.
• Garlic: Just 1 clove, minced. Adds a lovely aromatic touch.
• Olive Oil: 2 teaspoons for sautéing.
• Large Eggs: 9 of them form the custardy base.
• Feta Cheese: 1 cup crumbled. Go for a block and crumble it yourself for better flavor, but pre-crumbled works too!
• All-Purpose Seasoning Blend: ¾ teaspoon. A salt-free blend is great here since feta is already salty.
• Red Pepper Flakes: ¼ teaspoon if you like a tiny bit of heat (totally optional!).
• Salt & Black Pepper: Just ⅛ tsp salt (or less!) and ¼ tsp pepper to start. Taste and adjust!
• An 8×8 inch Baking Dish: Or any similar 2-quart oven-safe dish.

Let’s Get Baking!

1. Prep Oven and Dish: First, get that oven heating up to 375°F (190°C). Give your 8×8 inch baking dish a light coating of non-stick spray or a little olive oil.
2. Kale Prep: Wash your kale well and make sure those tough center ribs are removed. Chop it coarsely. If it looks a bit sad or limp, give it a quick bath in ice water, then spin it super dry or pat thoroughly with towels. Wet kale is not our friend here!
3. Sauté the Greens: Heat the olive oil in a large skillet over medium heat. Toss in the minced garlic and cook for just about 30 seconds until it smells amazing. Add the chopped kale and cook, stirring now and then, for 3-5 minutes. You just want it to wilt down and get tender. Take it off the heat.
4. Layer the Base: Spread the cooked kale and garlic evenly in the bottom of your prepared baking dish. Sprinkle the crumbled feta cheese all over the top.
5. Whisk the Eggs: In a large bowl, crack your eggs and whisk them really well – you want the yolks and whites fully combined. Whisk in the all-purpose seasoning, red pepper flakes (if using), that tiny bit of salt, and the black pepper. Remember, go easy on the salt because of the feta!
6. Combine & Pour: Pour the egg mixture evenly over the kale and feta. Grab a fork and gently swirl or poke things around a bit, just to make sure the egg mixture gets distributed nicely throughout the greens and cheese.
7. Bake Until Golden: Pop the dish into your preheated oven. Let it bake for 25 to 30 minutes. It’s ready when the eggs are completely set (no wobble in the middle) and the top is starting to look lightly golden. A knife inserted near the center should come out clean.

8. Rest Up! Let the casserole cool in the dish for about 5 minutes before you slice into it. This helps it hold its shape. Serve warm!

Tips for Success

• Dry Kale is Key: Can’t stress this enough – get that kale DRY after washing! Excess water will make your casserole soggy.
• Seasoning Sense: Taste your feta! Some are saltier than others. Adjust the added salt accordingly, or skip it altogether if using a salty seasoning blend.
• Green Variations: Not a huge kale fan? Try this with chopped spinach (make sure it’s well-squeezed dry after sautéing!) or Swiss chard.
• Cheese Choices: Goat cheese would also be delicious here instead of feta for a different tangy flavor.

Meal Prep Magic

This casserole is a fantastic meal prep option!

• Bake & Store: Bake the casserole as directed. Let it cool completely, then cover the dish tightly or transfer slices to airtight containers. Store in the fridge for up to 4-5 days.
• Easy Reheating: Enjoy slices cold (it’s great!), at room temperature, or gently reheated. A microwave (start with 45-60 seconds) or a few minutes in a toaster oven works perfectly. Instant healthy meal!

Serving Ideas

Honestly, this Savory Greens and Feta Casserole is amazing all by itself. But if you want to dress it up:

• Serve with a side of sliced avocado or fresh tomatoes.
• Pair with a simple mixed green salad for a light lunch or dinner.
• Enjoy as a protein-packed breakfast to start your day right.

Low-Carb Savory Greens and Feta Casserole

This simple yet flavorful low-carb casserole features tender sautéed greens paired beautifully with salty feta cheese. It’s an easy, satisfying dish perfect for any meal, naturally low in carbohydrates and packed with savory goodness.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 27 minutes mins

Total Time 42 minutes mins

Servings 6

Calories 200 kcal

Equipment

• 8x8 inch square baking dish or similar 2-quart capacity oven-safe dish
• Large skillet
• Whisk or fork
• Large bowl

Ingredients

  

• 9 oz fresh kale approx. 255g, tough stems removed, washed and coarsely chopped
• 1 clove garlic minced
• 2 teaspoons olive oil
• 9 large eggs
• 1 cup crumbled feta cheese approx. 150g
• ¾ teaspoon all-purpose seasoning blend salt-free recommended if watching sodium
• ¼ teaspoon red pepper flakes optional, for mild heat
• ⅛ teaspoon salt adjust to taste, considering feta's saltiness
• ¼ teaspoon fresh-ground black pepper

Instructions

 

• Preheat Oven & Prepare Dish: Set your oven to 375°F (190°C). Lightly grease your 8x8 inch (or similar 2-quart) baking dish with non-stick spray or a little olive oil.
• Prepare Kale: If your kale seems wilted, refresh it briefly in a bowl of ice water, then spin it thoroughly dry or pat dry with towels. Ensure it's coarsely chopped.
• Sauté Greens: Heat the 2 teaspoons of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant. Add the1 chopped kale to the skillet. Cook, stirring occasionally, for about 3-5 minutes, just until the kale wilts down and becomes tender. Remove from heat.
• Assemble Base: Transfer the sautéed kale and garlic mixture to the prepared baking dish, spreading it out evenly. Sprinkle the crumbled feta cheese uniformly over the kale.
• Prepare Egg Mixture: In a large bowl, crack the 9 large eggs. Whisk them well until the yolks and whites are fully combined. Whisk in the all-purpose seasoning, optional red pepper flakes, ⅛ teaspoon salt, and ¼ teaspoon black pepper. Remember feta is salty, so be cautious with added salt.
• Combine and Bake: Pour the seasoned egg mixture evenly over the kale and feta in the baking dish. Use a fork to gently mix the ingredients within the dish, ensuring the egg mixture is distributed throughout the greens and cheese.
• Bake: Place the dish in the preheated oven. Bake for 25 to 30 minutes, or until the eggs are completely set and the top is just beginning to turn lightly golden brown. A knife inserted near the center should come out clean.
• Rest and Serve: Let the casserole rest for 5 minutes before slicing and serving. Serve warm. Leftovers can be stored refrigerated for up to 4-5 days and reheated gently.

Notes

Yield: 6 servings

Tips:

Drying the kale thoroughly after washing (and especially after reviving in ice water) is important to prevent excess moisture in the casserole.
Adjust the amount of feta cheese or seasoning according to your preference. If using a salty all-purpose seasoning, you may want to omit the added salt entirely.

Estimated Nutritional Information (per serving):

Calories: 200 kcal
Protein: 14.3 g
Fat: 14.3 g
Carbohydrates: 3.6 g
Fiber: 1.7 g
Net Carbohydrates: 1.9 g
(Nutritional information is an estimate calculated using standard databases and assumes optional ingredients are included. Actual values may vary based on specific ingredients, brands, and preparation methods.)

Time to Bake!

This recipe is proof that simple, healthy food can be incredibly flavorful and satisfying. It’s easy enough for a weeknight but special enough for guests. I hope you give this Low-Carb Savory Greens and Feta Casserole a try – I have a feeling it might become a staple for you, too!

Happy Cooking!