This easy to make egg dish is wonderful for brunch and is sure to impress. My Kale and Cheese Frittata is keto and gluten free friendly. Try it today!

Kale and Cheese Frittata fresh out of the oven ready to serve. Easy to make.

As an Amazon Associate I earn commission from qualifying purchases.

At Groth Haus Homesteading we raise laying hens. Hens need around 16 hours of daylight and 8 hours of darkness for maximum egg production. We allow our hens to rest in the dark months of December and January, so egg production is very low at that time. By March, the we are getting 12 hours of daylight and egg production explodes! Frittatas are a great way to use up an abundance of eggs for a nutrient dense meal.

What makes Eggs so Nutrient-Dense?

Eggs are a nutrient-dense food. Eggs are known to be high in protein, eggs are also rich in choline, biotin, selenium, and antioxidants. Check out the health benefits in one large egg here. This makes eggs a perfect homesteading food. Laying hens are easy to raise and some cities even allow up to 6 backyard hens. So even the urban farmer can raise eggs!

Pasture-raised eggs are Even More Nutrient-Dense!

Pasture-raised eggs come from chickens who have access to the outdoors 365 days a year and, in the summer, forage fresh legumes, grass, and bugs to supplement their diets. (In winter, we supplement with hay, which is essentially, dried grass.)

Therefore, It shouldn’t come as a surprise that hens that live in a species-appropriate environment and that are fed a species-appropriate diet produce healthier, more nutritious eggs than those who live in cages without ever seeing the light of day.

Pasture-raised eggs have twice as much Vitamin E and Omega 3 fatty acids, and 38% more Vitamin A than eggs from caged hens. That’s a powerhouse of vitamins in every serving! If you don’t have your own chickens yet, be sure to source your eggs from a local farmer and ask to see how the hens are raised and what they eat. To purchase our eggs, click here.

Commercially raised eggs hens are often raised in a barn with artificial light. This article explains how artificial light can affect their vision and overall health. So, homesteaders, if you are going to supplement with some light in your coop, make sure you use a full-spectrum bulb.

Soy and Corn Free Feed

We avoid soy and corn in our chicken feed because both are known to be high in inflammatory and we want our animals to thrive. As well, we don’t want inflammatory foods in our diet. Not even if they are organic.

However, soy and corn are cheap additives to animal feed, so most organic eggs still come from hens fed soy and corn. Again, if you don’t have your own chickens, find a local farmer and ask what they feed their hens. Here’s the link to our store.

If you are a homesteader in Central Alberta and looking for organic, soy and corn free feed, my friend Takota Coen can help.

Why is Kale a Superfood?

Like eggs, kale is also a superfood packed with vitamin C, vitamin K, antioxidants, and beta-carotene. This article shares the 9 Health Benefits of Kale. So combining eggs and kale in one dish makes for a meal packed with vitamins, minerals, and healthy fats.

We grow our own kale at Groth Haus. I start the seedlings a few weeks before our last frost and then plant them outside. There are many varieties of kale but Vates Blue Curled Scotch is my favourite. Kale grows and keeps growing all through the summer and even past the last frost in the fall. It is very hardy.

I harvest it fresh for salads and frittatas as well as dehydrating it for adding to casseroles, soups, stews, and fritattas. I also grind dehydrated kale for a green superfood powder to add to smoothies and meat dishes. Hail to the Kale!

What is a Frittata?

I think of a frittata as a quiche without a crust. A frittatas has a higher egg-to-milk ratio than a quiche. They are also similar to an omelette but a frittata is not folded nor it does not have a filling. Originating from Italy, the frittata is usually baked in the oven in a cast-iron fry pan. The ingredients are all mixed together and poured into the pan.

Although I love my cast-iron fry pan, I prefer to bake my frittata in a deep dish pie plate, but you can use any deep baking dish you have in your kitchen. Here is a beautiful ceramic pie plate that would be perfect.

Frittatas can be made with various ingredients so they are also a perfect way to use up leftovers. You can add chopped cooked chicken, chopped all-beef sausage, and any vegetables you want to clean out of your fridge.

Ingredients

7 cups of fresh, organic kale (or 2 cups dehydrated kale)

8 eggs

1 cup heavy whipping cream (you can use milk, but cream adds more good fat)

1 1/4 cups aged cheese, shredded (I use homemade Alpine cheese but you can use cheddar, Swiss, or anything you want to clean out of your fridge)

1/8 tsp sea salt (Redmond’s is the best)

1/8 tsp freshly ground pepper (or you can also use fresh or dried herbs like basil, oregano, etc.)

Instructions

Pre-heat the over to 350°F (175°C).
Wash the kale.
Tear the kale leaves away from the stem. You can also use a knife to de-rib the kale (cut the stem away.)
Chop the kale leaves and save in a bowl. These mixing bowls are beautiful and include the whisk.
In a separate bowl, whisk eggs and cream together.
Add cheese, salt, and pepper. Whisk together.
Add kale and stir.
Grease a 9″ deep dish pie plate and pour the egg mixture into the pie plate.
Bake at 350°F (175°C) for 25-30 minutes.
Test to see if it is ready by putting a knife into the frittata. When the knife comes out clean, it is ready to remove from the oven.

Serving Suggestions

Eggs go really well with sauerkraut, so I like to serve my homemade sauerkraut as a side dish with my frittata. You could also serve it with a green salad or fresh coleslaw.

Storing your Frittata

Store slices of your frittata for lunch the next day. Let the frittata cool completely, wrap in plastic wrap or put in an airtight glass container, and store in the fridge for up to 4 days. I don’t find the frittata freezes well.

If you try this recipe and you love it, please give me 5 stars! I would love to see how your frittata turned out, so please tag me on Instagram @grothhaushomesteading.