Kale and Goat cheese frittata: The Ultimate Match

Recipe Classifications

Cuisine:

Italian

Meal:

Breakfast

Diet:

Gluten-Free, Vegetarian, Anti-Inflammatory Diet

Rainbow:

Green, Orange / Yellow

Freezes well:

Yes

Prep Time  (total time):

Under 1 Hour  (Under 1 Hour)

Our Kale and Goat Cheese Frittata recipe will surely satisfy your appetite and please your palates too. Kale and goat cheese are a match made in kitchen’s heaven!

A good frittata is always a great treat for brunch. If you’re not sure what kale looks like or how to prepare kale dishes at home, then this recipe will teach you everything you need to know about the vegetable before making your very own kale and goat cheese frittata. You don’t need to be a creative person with professional cooking skills to make this recipe. Believe us when we tell you that everyone can make kale and goat cheese frittatas!

Scrumptious Kale and Goat Cheese Frittata

The tangy flavors of the goat cheese balance the earthy taste of kale. Goat cheese may be lower in calories than cheddar, but it still has many flavors that will please any palate.

We used curly kale for this breakfast recipe. And if you want a less earthy and less bitter-tasting kale, choose fresher, greener, and more robust-looking leaves. Kale leaves with brown and yellow spots don’t taste very friendly and tend to have lesser nutrients.

In case curly kale is not available, you can also substitute it with Tuscan kale. The leaves are thinner and have a more full and deep green color. It also has a slightly different flavor. Tuscan kale has a more profound and earthier taste. It’s also slightly sweeter and has a less bitter flavor. So this is also a great alternative if you are having a hard time feeding kale to your kids! Tuscan kale is also chewier, so it can tease your palates a bit more.

This frittata recipe also calls for red onions. The spicy and tangy flavors of the red onions add a bold and sharp flavor to the neutral taste of the eggs. Not only do red onions intensify the flavor, but they also enhance the aroma of the frittata. Onions always make eggs taste better and make them smell better too. Add in the kale and the goat cheese, then you have a well-balanced and hearty frittata.

Kale and Goat Cheese Frittata

Is kale and goat cheese frittata healthy?

Kale is considered a superfood as it contains tons of vitamins and minerals. It’s also loaded with compounds that can help your body function better. It even has twice the vitamin C as spinach. Out of all the healthy leafy greens, kale is considered king. It’s a cruciferous vegetable that aids in detoxifying the liver. It’s very rich in antioxidants and polyphenols. So eating kale every day can help boost your body’s defense mechanisms against free radicals. Among the antioxidants, kale has a higher concentration of quercetin and kaempferol. These two antioxidants have antiviral, anti-inflammatory, anti-cancer, and anti-depressant effects. They can even decrease the risk of cardiovascular disease!

In addition, goat cheese is gluten-free, a hypoallergenic alternative to cow cheese, and has nutritional benefits sans the fat compared to your regular cheese. It’s high in protein but has a lower lactose content, thus making it suitable for those who have lactose intolerance. It’s also a source of prebiotics promoting digestive health, reducing inflammation, and boosting immunity.

Kale and Goat Cheese Frittata

Kitchen Staple

You don’t have to wait for the weekend to make a hearty and healthy breakfast for your family. Your weekday breakfast doesn’t always have to be a cereal and milk kind of morning! You might even want to pack some for a quick lunch at work. It can definitely fuel you up for the day. We also love how this recipe can be easily stored in the fridge and heated in the microwave or oven whenever your appetite calls for some hearty frittata.

Kitchen Gear

This recipe requires an oven, but you can still make the frittata using a stovetop. It’s just like making an omelet, except you don’t have to fold and flip.

Kale and Goat Cheese Frittata

Grab Your Skillets!

The kale and goat cheese frittata is a delicious way to start your morning or enjoy an energizing lunch. It will definitely perk up your day and get you excited or productive. Share your frittata versions down in the comments below or tag us on Instagram. We’d love to see your inputs.

Note:

This Kale and Goat Cheese Frittata is an ideal recipe for those dealing with fatty liver or for anyone who is highly concerned about their liver. For more recipes like this, check out our 21-Day Meal Plan post. Our team researched and personalized 3 weeks’ worth of breakfast, lunch, and dinner recipes. Although we tailored the meal plan for those battling chronic liver diseases, the meal plan is actually perfect for a gluten-free, anti-inflammatory diet and healthy eating in general. Click on the link to know more about fatty liver and which foods to eat or avoid.

Kale and Goat Cheese Frittata

You can easily whip up this gluten free and savory kale and goat cheese frittata even on a weekday morning. You don't have to wait for the weekend to serve your family something sumptuous and healthy for breakfast! It's also packed with nutrients that are healthy for your liver. It's easy to make, delicious, and it can be stored in the freezer!
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 213kcal

Ingredients

  • 1 tbsp olive oil
  • 2 red onions thinly sliced
  • 200 grams kale
  • 2 tbsp balsamic vinegar
  • 4 large eggs free range organic eggs, lightly beaten with a pinch of salt and pepper
  • 100 grams goat's cheese broken into chunks

Instructions

  • Preheat oven to 170C.
  • Heat the oil in an ovenproof skillet, ideally a round one. Toss in the onions and cook for 10-15 mins until soft and caramelized. Toss in the kale and 1 tbsp water, then cook for 5 mins until the kale has wilted. Add in the balsamic vinegar and allow to bubble for a minute. Then pour in the whisked eggs. Give everything a quick stir then leave to cook over a low-medium heat for 5 mins or until the egg is nearly set with the frittata turning golden brown on the bottom.
  • Sprinkle goat cheese over the top of the frittata. Pop in the oven for 10-15 mins until the cheese is bubbling and the frittata is set in the centre.

Notes

Storage: Once the frittata is fully cooled down, wrap in plastic wrap and store in an air-tight container. The frittata will keep for up to 3 days in the fridge. 

Nutrition

Calories: 213kcal | Carbohydrates: 11g | Protein: 13g | Fat: 13g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 175mg | Sodium: 178mg | Potassium: 402mg | Fiber: 1g | Sugar: 4g | Vitamin A: 5492IU | Vitamin C: 64mg | Calcium: 149mg | Iron: 2mg

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