The Ultimate Keto Savory Greens Casserole (Salty, Cheesy & Crustless)

This low carb greens and feta casserole transforms humble kale into a creamy, savory obsession, proving you definitely don’t need a heavy crust for deep satisfaction. Every forkful offers a perfect marriage of salty, crumbled cheese and tender veggies that melts on your tongue.

Why This Recipe Works

• Perfect Flavor Contrast: The natural, earthy notes of sautéed kale provide the ideal backdrop for the sharp, brine-soaked punch of feta cheese, creating a complex flavor profile without needing a dozen spices.
• Textural Bliss: Skipping the crust allows the eggs to fluff up beautifully while the greens retain a tender bite, ensuring the dish is creamy rather than heavy or dense.
• Meal Prep Gold: This casserole holds its structure exceptionally well after baking, making it a reliable option for slicing ahead of time and reheating for busy mornings without becoming watery.

Ingredients & Substitutions

The beauty of this healthy low carb feta bake lies in its simplicity. You likely have most of these staples in your kitchen right now.

• The Greens: While kale adds a wonderful texture that holds up to heat, you can easily swap it for spinach or chard. Just be sure to squeeze out excess moisture if using spinach to keep the texture perfectly custard-like.
• The Cheese: Feta is the star here for that salty kick, but goat cheese works for a creamier tang. If you are serving family members who aren’t huge feta fans, mild cheddar makes a great melty alternative.
• The Eggs: Use large, fresh eggs for the best lift. They act as the binder that turns these loose ingredients into a sliceable masterpiece.

If you love egg-based dishes, you might also enjoy my Low-Carb Spring Vegetable & Swiss Egg Bake for a slightly lighter, nutty flavor profile next week.

How to Make This Easy Greens Feta Casserole Low Carb

The process is fast and forgiving. Start by giving your kale a quick sauté with garlic; this step is crucial for developing flavor and removing raw bitterness. Once the greens are tender, spread them in your baking dish and scatter that glorious feta on top.

Whisk your eggs with a touch of seasoning—be careful with the salt since the feta brings plenty of its own brine! Pour the egg mixture over the greens, giving it a gentle stir to ensure every bite is packed with goodness.

Bake until the center is set and the top is golden. The smell of toasted cheese and garlic filling your kitchen is the first sign that brunch is going to be amazing.

Expert Tips for the Perfect Slice

• Don’t Skip the Rest: Let the casserole sit for at least 5 minutes after pulling it from the oven. This allows the proteins to set, ensuring you get a clean, beautiful slice instead of a scramble.
• Customize Your Plate: This dish is rich and savory. It pairs beautifully with something fresh and crisp, like this Rustic Mediterranean Vegetable & Feta Salad. The acid in the salad dressing cuts through the richness of the eggs perfectly.
• Watch the Moisture: If you are washing your greens right before cooking, dry them thoroughly. Excess water is the enemy of a fluffy casserole!

Menu Planning & Lifestyle

For those of you who love planning ahead, this recipe is a staple. It fits perfectly into a busy week where you need grab-and-go options. If you are new to this way of eating and need more structure, check out this guide on Conquering Your Mornings for more inspiration.

Also, if you are diving deep into tracking your nutrition, this dish is macro-friendly. You can learn more about how to balance your meals in my beginner’s guide to Mastering Macros.

Frequently Asked Questions

Can I make this ahead of time?

Absolutely. You can bake it on Sunday and enjoy it for breakfast through Wednesday. It reheats gently in the microwave or toaster oven without losing its texture.

Is this suitable for a vegetarian dinner?

Yes! It’s hearty enough to stand alone as a main course for dinner. Just pair it with a simple side salad or some roasted radishes for a complete meal.

Low-Carb Savory Greens and Feta Casserole

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

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 1x2x

• 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

Cook Mode Prevent your screen from going dark

Instructions

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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

I hope this casserole makes your mornings a little brighter and a lot more delicious. It’s one of those recipes that feels like a treat but fuels you for the day ahead. Enjoy every cheesy bite!

Disclaimer: I’m just a food-loving mom sharing what works for my kitchen, not a nutritionist. Always listen to your own body and consult your doctor when making dietary changes!