cherry image
Kale, Mozzarella, and Egg Bake⏱ 48 min total
Recipes

Kale, Mozzarella, and Egg Bake

Per 1 serving · 133 g · 8 ingredients

Calories
205
10%
of a 2,000 cal day
  • Protein
    17g
    34% of calories
  • Carbs
    3.7g
    7% of calories
  • Fat
    13g
    59% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Kale, Mozzarella, and Egg Bake (133 g) has 205 calories, with 17 g of protein, 3.7 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (35% DV), Vitamin A (30% DV) and Vitamin C (31% DV). Keep an eye on saturated fat and cholesterol, which provide 27% and 99% of the daily value.

Per 100 g
155cal
medium energy density
Protein per 100 cal
8.4g
Net carbs
3g
carbs minus fiber
Fiber
1g
1.2 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Vitamin A30%
  • Vitamin C31%
  • Vitamin K142%
  • Riboflavin (B2)35%
  • Vitamin B1238%

Good source of

10–19% of the daily value

  • Vitamin D11%
  • Vitamin B616%
  • Folate (B9)18%
  • Zinc17%

Watch

20%+ of the daily value

  • Saturated fat27%
  • Cholesterol99%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 38 min
  1. 1

    Preheat the oven to 375°F. Spray an 8.5"x12" glass or crockery casserole dish with olive oil or nonstick spray.

  2. 2

    Heat the olive oil in a large frying pan, add the kale, and stir until wilted, about 1 minute for baby kale or 2-3 minutes for chopped kale. Transfer the kale to the casserole dish, spreading it to cover the bottom. Layer the grated cheese and sliced onions on top.

  3. 3

    Beat the eggs with salt and pepper to taste. Pour the egg mixture over the kale and cheese, then use a fork to gently stir so the ingredients are evenly combined.

  4. 4

    Bake for 30-35 minutes or until the mixture is set and starting to lightly brown. Let cool for about 5 minutes before cutting. Serve hot.

Vitamins & minerals

Amounts for 1 serving (133 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A270 μg
30%
Vitamin C28 mg
31%
Vitamin D2 μg
11%
Vitamin E1 mg
9%
Vitamin K171 μg
142%
Thiamine0.1 mg
4%
Riboflavin (B2)0.5 mg
35%
Niacin0.3 mg
2%
Vitamin B60.2 mg
16%
Folate (B9)73 μg
18%
Vitamin B121 μg
38%
Pantothenic acid1 mg
24%
Choline224 mg
41%

Minerals

NutrientAmount% Daily Value
Calcium301 mg
30%
Iron2 mg
23%
Potassium252 mg
5%
Magnesium27 mg
6%
Phosphorus302 mg
43%
Zinc2 mg
17%
Copper0.4 mg
44%
Manganese0.2 mg
8%
Selenium27 μg
50%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene12 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,369 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0 g—
Galactose0 g—
Glucose0.3 g—
Glutamic acid3 g—
Glycine0.5 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol155 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 205 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 39min
    Walking (3.5 mph)
  • 25min
    Cycling (moderate)
  • 17min
    Running (6 mph)
  • 29min
    Swimming laps

Common questions

How many calories are in Kale, Mozzarella, and Egg Bake?

One serving of Kale, Mozzarella, and Egg Bake (1 serving) has 205 calories, which works out to 155 calories per 100 g. That is about 10% of a 2,000-calorie day.

Is Kale, Mozzarella, and Egg Bake high in protein?

Yes. It has 17 g of protein per serving, and 34% of its calories come from protein (8.4 g of protein per 100 calories).

Is Kale, Mozzarella, and Egg Bake keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in Kale, Mozzarella, and Egg Bake?

317 mg per serving.

How much sugar is in Kale, Mozzarella, and Egg Bake?

1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all