Kale & Goat Cheese Frittata

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Kale & Goat Cheese Frittata

Eggs are one of my favorite nutritional powerhouses.  You get all the good stuff with eggs- protein, fat, and a variety of vitamins.   You might as well consider it your multivitamin.   Yup, they’re that good!

All that plus eggs won’t make your blood sugar go crazy.  This is key if you’re trying to manage your prediabetes.  A wacky blood sugar will lead to cravings, eating excess calories, and a dip in energy no one has time for.  I put together a free resource to help you out even more with managing your blood sugar.  It’s a step-by-step, easy to follow process that shows you what foods to eat at each meal to keep your blood sugar low and steady.  Grab The Ultimate Guide to End Sugar & Carb Cravings to learn the tried and true process.

So, another reason I love eggs is because they can be prepared in many different ways.  My favorite version of eggs is a frittata.  A frittata is a fancy way to say crustless quiche.  Even the most novice cook can learn to make a frittata, I promise.  So if you’re not all that confident in the kitchen, this is a good place to start.

One of the great things about this recipe is that if you follow the method, the skies the limit with what you can put in it.  I happen to love kale and goat cheese.  If that’s not your thing, use another vegetable and a different cheese.  Can’t have or prefer not to have any dairy?  Leave it out.  Seriously, it’s that easy.

This recipe makes four servings.  If time is tight and you’d like to get more servings out of this bad boy, double the recipe.  It’ll all fit in the same pan and you’ll get 8 slices instead of four.   This my favorite kitchen hack.  Cook once, eat many times.

A frittata doesn’t require a lot of babysitting, so I often will make this while cooking another meal to save for another time.   It can be eaten hot or cold and isn’t just a breakfast food.  A frittata is about as versatile as it gets.

Don’t forget to share your creations!  Leave a comment below letting me know what you came up with!

Kale & Goat Cheese Frittata
  • 1 bunch kale, roughly chopped
  • ¼ cup full-fat coconut milk
  • 8 eggs
  • 2 Tablespoons butter, ghee, or avocado oil
  • 2 ounces goat cheese
  • salt & pepper
  1. Preheat the oven to 400 degrees
  2. Melt 1 tablespoon butter, ghee, or avocado oil in a cast iron or non-stick pan
  3. Saute the kale until it's soft
  4. While the kale is cooking, whisk the eggs, coconut milk, salt, and pepper in a bowl
  5. When the kale is soft, add the egg mixture to the pan
  6. Crumble the goat cheese on top of the egg mixture
  7. Cook on the stove until the eggs cook and become firm around the edges
  8. If your pan can go in the oven, cook the frittata the rest of the way through there
  9. If your pan can't go in the oven, put a top on the pan and finish cooking on the stove top
  10. The frittata is done when the eggs are cooked all the way through. The top will be firm
Don't be afraid to use coconut milk in this recipe! There's no coconut flavor. Use any other milk if you prefer.
Substitute any vegetables for the kale.
Substitute any cheese or omit completely.






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