Kale and Mushroom Strata

This simple Kale and Mushroom Strata is a nutrient-packed brunch dish that comes together with little hands-on time. Made with whole grain bread, nutrient-rich eggs, and hearty mushrooms and kale, this vegetarian meal is great to food prep for busy weeks or a perfect breakfast for dinner dish.

Nut Free, Soy Free, Dairy Free option

Disclaimer: This post is sponsored by the Egg Nutrition Center. Thank you for supporting the brands that make the Chelsey Amer Nutrition blog possible.

Did you know May is National Egg Month?

Eggs are one of my favorite foods because of their extraordinary nutrient content and versatility. They can be scrambled, poached, fried, whipped, baked, and so much more. Think about it… eggs can effortlessly fit into breakfast, lunch, dinner, snacks, and even dessert! I don’t know many foods that can wear quite as many hats!

Nutritionally speaking, eggs are also a superstar staple to have in your fridge for their myriad of health benefits, including…

• Supporting a healthy pregnancy, thanks to their choline content and protein punch
• Supporting brain health and eye health
• Helping manage blood sugar for individuals with type 2 diabetes
• Playing a role in weight management

Plus, the latest guidelines from the American Heart Association science advisory say that eggs can be part of heart-healthy eating patterns. I get this question ALL of the time from clients, so it’s important to note!

Thanks to all their health benefits, eggs are a staple in my house. One of my favorite ways to enjoy them is paired with veggies for an even bigger nutrient punch…

Today I’m using eggs in a pretty classic brunch dish: a strata!

Never had a strata before? A strata is essentially a breakfast casserole. As a busy mom, stratas are my new go-to breakfast food prep dish of choice because they contain all components of a well-balanced meal: protein, veggies, high fiber carbs, and healthy fats. They’re hearty enough to serve as a “breakfast for dinner” too!

Plus, stratas are totally customizable based on what you have in your fridge.

In this case, I made a Kale and Mushroom Strata!

It can be hard to fit veggies into many breakfast options, but a savory strata is the perfect way to do so. Savory mushrooms and hearty kale complement the whole grain bread and fluffy eggs. Plus, if you tolerate dairy, dollops of goat cheese add an extra layer of creaminess throughout.

Of course, you can substitute any vegetables that look like they’re on their way out in your vegetable drawer. Use any green or fresh herbs, dice up that half of bell pepper, or even shred zucchini into the mix. The combinations are endless!

Kale and Mushroom Strata Ingredients

Eggs are the base of this Kale and Mushroom Strata. With 6 grams of protein per large egg, eggs are one of the least expensive sources of high-quality protein. Wrapped up in just 70 calories each, a large egg provides a good or excellent source of eight essential nutrients, including choline, plus the carotenoids lutein and zeaxanthin.

Whole grain bread is the other base of this recipe. Instead of having toast on the side of your eggs, this recipe includes the bread in the egg dish. Look for bread where the first ingredient is “100% whole wheat” or “100% whole grain” to ensure you’re choosing a whole grain product that’s a good source of fiber.

It’s important to use stale bread for this recipe to ensure your bread doesn’t get too mushy in the strata. Either use leftovers that are turning stale or you can lightly toast the bread to ensure it’s not too mushy.

Mushrooms are a powerhouse vegetable, especially because they’re one of the only sources of vitamin D in the produce aisle. Most Americans don’t eat enough vitamin D-rich foods, so paired with eggs (which provide 6% DV of vitamin D), this strata provides a powerful punch.

Kale also adds tons of nutrients to this brunch dish, including vitamins A, C, and K, folate, and even some plant-based omega-3 fatty acids! I prefer the taste and texture of baby kale, but any kale variety will do. You can also substitute any dark leafy green, such as spinach, collard greens, or swiss chard, for similar benefits.

Milk helps make the eggs in this recipe extra fluffy. You can use any variety that you have on hand. An unsweetened plant-based milk alternative also works in this recipe.

Spices including salt and pepper and oregano add a burst of flavor too. It’s important to season your strata at every step of the process, including when you whisk the eggs and then when you pour all of the ingredients together in your baking dish.

Goat cheese is an optional topping for your strata to add a sharp and tangy bite on top. If you’re dairy free, feel free to omit this ingredient or to use a dairy free cheese alternative.

How to Make a Kale and Mushroom Strata

This recipe couldn’t be easier to make in just a few steps.

First, cook mushrooms with oil in a small pan. It’s important not to skip this step so that the mushrooms are soft enough in your finished strata. The last thing you want is to bite into a woody shroom!

Then, whisk your eggs with milk and spices.

Add the cubed bread to a large baking dish, then spread cooked mushrooms and kale on top. Pour in the egg mixture and season with more salt and pepper.

If desired, add dollops of goat cheese.

This Kale and Mushroom Strata is…

• Hearty and filling
• High protein
• Made with 6 ingredients
• Easy to make
• Great to feed a crowd
• Versatile
• Well-balanced meal

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