This recipe is quick and easy to prepare, and is loaded with nutrients. Try it for breakfast, lunch, or dinner.

Average Cost: $9.50
Prep Time: 10 minutes
Average Cook Time: 30 minutes
Average Servings: 6

Recipe Source: GET FRESH! Division of Nutritional Sciences, Cornell University and Cornell Cooperative Extension, 2001


  • Vegetable cooking spray
  • 1 Bunch kale leaves (3 cups chopped)
  • 1 Large onion (1 cup chopped)
  • 1 Tsp vegetable oil
  • 1/4 Cup water
  • 5 Eggs
  • 1/2 Cup skim milk
  • 2 Ounces low-fat cheddar cheese (1/2 cup grated)
  • 1/2 Tsp salt
  • 1/4 Tsp pepper


Step 1

Preheat oven to 375° F. Coat 9-inch round baking pan with vegetable cooking spray. Wash and chop kale. Chop onion.

Step 2

Heat oil in large frying pan on medium-high. Add onion. Sauté 3 to 5 minutes, until soft and brown. Stir in kale and water. Cover and cook 5 minutes. Remove pan from heat and allow mixture to cool.

Step 3

In large bowl, combine eggs, milk, cheese, salt, and pepper. Blend in kale mixture. Pour mixture into baking pan. Bake 20 min.

Step 4

Remove from oven and let set for 2 to 3 minutes. Slice into 6 wedges.

Utensils Needed

  • Cutting board
  • Sharp knife
  • Measuring cups & spoons
  • Large mixing bowl
  • Large frying pan
  • 9-inch round baking pan


Serving Size: 1/6 of recipe

Total Fat5 g
Saturated Fat1.5 g
Cholesterol140 mg
Sodium340 mg
Total Carbohydrates5 g
Dietary Fiber1 g
Total Sugars2g
Added Sugars0 g
Protein8 g