Gluten-Free Oven-Baked Kale Frittata

Prep time: 20 mins
Cook time: 25 mins
Calories: 214

This kale-studded savory gluten-free pie comes together quickly for an energizing breakfast or quick weeknight dinner. If desired, chopped chicken or ground turkey can stand in for the sausage. Serve warm or at room temperature with your favorite salsa or sour cream. This gluten-free recipe can be made egg-free; see instructions.

Gluten-Free Oven-Baked Kale Frittata

Photo by Brynn Houska



1 tablespoon grapeseed oil or canola oil
1 yellow onion, chopped
½ pound fresh sausage, casings removed
2 garlic cloves, minced
4 large curly kale leaves, torn into bite-size pieces
8 large eggs
⅓ cup milk of choice
½ cup chopped roasted red peppers
2 teaspoons fresh thyme
¼ teaspoon black pepper
¼ cup grated Parmesan cheese or dairy-free alternative, optional


1. Preheat oven to 375°F. Line the bottom of a 9-inch round cake pan with parchment paper and grease the sides.

2. Heat oil in a skillet over medium heat. Add onion and heat 3 minutes. Place sausage and garlic in pan and cook until sausage is browned, about 3 minutes. Stir in kale, in batches if necessary, heating just until lightly wilted.

3. In a large bowl, whisk together eggs and milk. Stir in roasted red peppers, thyme and black pepper.

4. Place sausage mixture in prepared cake pan and pour egg mixture over top, making sure all kale is covered. Sprinkle Parmesan, if using, over top.

5. Place in preheated oven and bake 25 minutes or until cooked through in the center. When done, remove from oven and let cool a few minutes before slicing.

Each serving contains 214 calories, 13g total fat, 4g saturated fat, 0g trans fat, 295mg cholesterol, 403mg sodium, 10g carbohydrate, 1g fiber, 4g sugars, 16g protein, 5Est GL.

For Egg-Free Kale Frittata, omit 8 eggs. Combine 3 tablespoons arrowroot powder or cornstarch with ¼ cup water and mix well. Stir in ¼ cup yogurt or cream cheese of choice. Add this mixture to the milk in step 3 and beat until smooth. Continue with recipe as instructed.

Contributing chef Matthew Kadey, RD, ( is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).

1 serving contains 214 calories, 13g total fat, 4g saturated fat, 0g trans fat, 295mg cholesterol, 403mg sodium, 10g carbohydrates, 1g fiber, 4g sugars, 16g protein.