Kale Frittata

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This Kale Frittata is a delicious and nutritious way to start your day! It’s packed with protein and fiber that will keep you satisfied for hours. This egg-based dish is accompanied by hearty kale and a blend of two cheeses. Enjoy a slice with some fresh fruit, toast, or mixed greens.

277 CAL 7g CARBS 20g FAT 19g PROTEIN 3
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If you’re in need of a powerhouse breakfast or lunch, this kale frittata should be at the top of your list! It features eggs, two types of cheese, sauteed onions, and kale for a hearty and satisfying meal.

In case you’re wondering, this dish has roots in Italy, where frittatas have been enjoyed for centuries as a simple, yet filling option. The combination of eggs and leafy greens provides a nutrient-dense base, and the addition of cheddar and Parmesan enhances the savory flavors.

The result is a warm, tender, and cheesy breakfast or brunch recipe, just like our Italian breakfast frittata, ham and cheese frittata, and cheesy spinach frittata.

Why You'll Love This Kale Frittata

Here's why this kale frittata recipe will quickly become one of your go-to breakfast, brunch, or lunch options:

  • Packed with nutrients: Kale is a superfood that offers a wide range of vitamins, minerals, and antioxidants. Plus, eggs are a great source of protein and healthy fats.
  • Perfect for meal prep: Make this frittata ahead of time for an easy, grab-and-go breakfast and lunch option during busy weeks.
  • Family-friendly: This versatile dish is easy to customize with different mix-ins and toppings, making it enjoyable for the whole family (even little ones)!

Frittata with kale, eggs, onions, cheddar cheese, and parmesan cheese sliced and served on a plate.

Ingredients & Substitutions

To make this kale frittata recipe, here is what you need:

  • Eggs: The main ingredient in any frittata, eggs provide protein and structure to the dish. Use whole eggs for a rich flavor, or try egg whites for a lower-calorie option.
  • Skim milk: Adds creaminess to the frittata, resulting in a soufflé-like consistency. Feel free to substitute skim milk with whole milk or cream for a more indulgent option.
  • Cheddar: Provides umami-rich flavors and a creamy, melty texture. You can experiment with other meltable cheese varieties like mozzarella, Gruyère, or Gouda.
  • Salt & pepper: It’s crucial to season your frittata thoroughly to prevent a flat, bland-tasting result. Kosher salt or sea salt works best.
  • Olive oil: To sauté the vegetables. We prefer extra-virgin olive oil, but you can also use avocado oil, sunflower oil, or a cooking spray depending on what you have available.
  • Kale: Use fresh or frozen kale, but make sure to fully thaw and drain it beforehand. Spinach, Swiss chard, or collard greens also work as alternatives.
  • Onion: Adds a subtle sweetness and depth of flavor. You can use red onions, shallots, or even green onions as a substitute.
  • Parmesan: Gives the frittata a sharp, savory finish. Feel free to swap it out for Pecorino Romano or Asiago cheese.

How To Cut Kale

Prepare your kale for this frittata (or any dish for that matter) by following these quick steps:

  • Rinse the kale leaves under cold water and pat them dry.
  • Hold the kale leaf by its stem and gently pull or slice the leafy part away from the stem.
  • Stack the kale leaves and tightly roll them into a cylinder or cigar shape.
  • With a sharp knife, cut the rolled kale into thin strips.
  • If you'd prefer smaller pieces for your frittata, chop the strips crosswise.

Baked kale frittata with melted cheese served in a cast iron skillet with a knife.

How To Make Kale Frittata

Whisk The Eggs

One of the most important steps in achieving a light, tender, and fluffy frittata is to thoroughly whisk the eggs. Once they are whisked, incorporate the milk, cheddar cheese, and seasonings.

Cook The Vegetables

To prevent a soggy kale frittata, cook the kale and other vegetables before adding the eggs. This will limit them from releasing moisture as the frittata cooks. Using a heavy skillet, cook the onions first followed by the kale leaves until they are both tender and the kale is wilted.

Assemble The Frittata

Pour the egg mixture into the skillet with the cooked vegetables, making sure it is evenly distributed. Let it cook until the edges begin to set, then sprinkle Parmesan over the top.

Bake The Frittata

Transfer the frittata to the oven and bake it in the skillet until the eggs are set and the frittata is cooked through. Keep an eye on it during baking to avoid overcooking, which can result in a dry, rubbery texture.

The Best Pan to Use for a Frittata

For the best kale frittata, choose an oven-safe, non-stick pan. A 10 or 12-inch skillet is the ideal choice for most frittata recipes, which usually results in an even cook and optimal thickness.

Cast iron skillets, non-stick skillets, and oven-safe stainless steel pans are all suitable options. We suggest choosing a pan with a heat-resistant handle for safe transfers between the stovetop and the oven. If you don’t have one, don’t forget to use oven mitts!

Storage and Reheating

Kale frittata is an excellent meal-prep option. Follow these easy tips for storing and reheating:

  • Fridge: Once the frittata has cooled, store it in an airtight container for up to 4 days.
  • Freezer: For longer storage, wrap individual slices in plastic wrap or aluminum foil. Freeze them in an airtight container or freezer bag for up to 3 months.
  • Reheating: Microwave the slices for 1-2 minutes, or until warmed through. You can also reheat the slices in the oven at 350F for about 5-7 minutes.


This kale frittata recipe is easy to adapt to suit your dietary needs and preferences. Try some of these quick and easy adaptations:

  • Different greens: Instead of kale, try using spinach, broccoli, asparagus, or green beans.
  • Meat: For extra protein, add chorizo, sausage, or cooked bacon as we do in our corn and bacon frittata.
  • Veggies: Include additional veggies, like sautéed mushrooms, bell peppers, or tomatoes, for a different flavor and texture. Just make sure they are fully cooked. Or try this Vegetable Frittata.
  • Low-calorie: Prepare an egg white-only frittata or a combination of egg whites and whole eggs to limit the overall calories.

Frequently Asked Questions

Here are the most common questions about making this frittata with kale.

Yes, you can prepare the frittata ahead of time! Just store it in the fridge or freezer for quick breakfasts during the week. Follow our reheating tips above for a convenient on-the-go meal.

Yes, you can use frozen kale in this recipe. Let it thaw, then drain and pat it dry before using it to remove extra moisture.

Kale and onion frittata in a cast iron skillet with melted cheddar and Parmesan cheese.
The Recipe
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Kale Frittata

277 CAL 7g CARBS 20g FAT 19g PROTEIN 3
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  • 8 large eggs
  • 1/3 cup skim milk
  • 3/4 cup cheddar cheese, shredded
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 tbsp olive oil
  • 4 cups kale, stemmed and chopped
  • 1/4 onion, sliced very thin
  • 2 tbsp Parmesan cheese

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Preheat the oven to 350 degrees. In a large bowl, whisk the eggs until well combined. Whisk in the milk, cheddar cheese, salt, and pepper. Set aside.


In a heavy skillet, add olive oil over medium heat. Add the onions and cook for 3-4 minutes until softening. Add the kale and cook for 5-8 minutes until wilted and tender..


Pour the eggs into the pan, making sure they spread out evenly. Let cook for 1-2 minutes so the edges begin to set. Sprinkle Parmesan cheese over the top.


Place in the oven and bake for 18-22 minutes until the eggs are set. The frittata will continue to cook when you take it out of the oven, so make sure to remove it when the eggs are just set. Don't overcook the eggs or they will become spongy.

Nutritional Facts
Serving Size: 1 slice
Amount Per Serving
Calories 277
Calories from Fat 177
% Daily Value *
Total Fat 20g
Saturated Fat 9g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 282mg
Sodium 545mg
Total Carbohydrate 7g
Dietary Fiber 1g
Sugars 1g
Protein 19g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.


Make sure the kale is tender before adding the eggs. If you prefer to use frozen kale, simply saute it and then blot up any extra moisture from the greens with a paper towel.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
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