Kale & Goat Cheese Fritatta Cups


Kale + Goat Cheese Fritatta

Kale & Goat Cheese Fritatta Cups

Course: Breakfast
Cuisine: Italian
Dietary Need: Gluten Free, Low-Carb, Vegetarian
Servings: 8
Calories: 140 kcal

Highlighted ingredients are locally grown or produced and may be purchased at Urbana's Market at the Square.




  1. Preheat the oven to 350°F. 

  2. Remove the leaves from the kale ribs. Wash and dry the leaves and cut them into 1/2-inch-wide strips.

  3. In a 10-inch nonstick skillet, cook the garlic in 1 tablespoon of oil over medium-high heat for 30 seconds. Add the kale and red pepper flakes and cook until wilted, 1 to 2 minutes.

  4. In a medium bowl, beat the eggs with the salt and pepper. Add the kale and thyme to the egg mixture.

  5. Using a 12-cup muffin tin, use the remaining 2 tablespoons of oil to grease 8 of the cups (you may also use butter or non-stick spray if you'd prefer).

  6. Divide the egg mixture into 8 of the cups.

  7. Sprinkle the tops with goat cheese crumbles.

  8. Bake until set in the center, about 25-30 minutes.

  9. The frittatas are best eaten warm from the oven or within the next day. Leftovers can be kept refrigerated and reheated for up to a week.

Recipe Notes

Why Is It Healthy?

  • Kale is low in calories, high in fiber, and has zero fat. One cup of kale has only 36 calories and 5 grams of fiber! It is great for aiding in digestion and elimination with its great fiber content. It's also an excellent source of vitamin C.
  • Eggs are a very good source of inexpensive, high-quality protein. The whites are rich sources of selenium, vitamins D, B6, and B12, and minerals, such as zinc, iron, and copper.
  • Goat's cheese is richer in essential nutrients, vitamin A, vitamin B, riboflavin, calcium, iron, phosphorus, magnesium, and potassium than cow's cheese!

This recipe is sourced from The Kitchn.
Presented in partnership with Creative Health.

Nutrition Facts
Kale & Goat Cheese Fritatta Cups
Amount Per Serving (1 fritatta cup)
Calories 140 Calories from Fat 101
% Daily Value*
Total Fat 11.2g 17%
Saturated Fat 3.1g 16%
Cholesterol 188.6mg 63%
Sodium 176mg 7%
Total Carbohydrates 1.9g 1%
Dietary Fiber 0.6g 2%
Sugars 0.6g
Protein 8.1g 16%
* Percent Daily Values are based on a 2000 calorie diet.