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.
- Prep Time: 15 minutes
- Cook Time: 27 minutes
- Total Time: 42 minutes
- Yield: 6 servings 1x
Ingredients
Scale
- 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 8×8 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
- 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.
Nutrition Facts (per serving): Calories 200 kcal | Protein 14.3 g | Total Fat 14.3 g | Total Carbs 3.6 g (Fiber: 1.7 g, Net Carbs: 1.9 g)
These values are approximate and may vary based on ingredients and preparation. Assumes optional ingredients are included.
Nutrition
- Calories: 200