Caramelized Onions and Kale Frittata - Conscious Cooking

Caramelized Onions and Kale Frittata

This caramelized onions and kale frittata is so tasty. Make it for Brunch or if you have guests over and they are sure to love it. Not only the quiche is easy to make, which allows you to not have to be next to your stove the entire time and be with your guests or family, but the quiche is also extremely flavourful and satisfying, which makes it totally worth doing. It’s also colorful with the addition of kale. It’s a great recipe to make all year long.

What’s the Difference between Quiche and Frittata?

Quiches have a crust and usually contain cream or milk. Frittatas, on the other hand, are crustless and contain little or no milk or cream. They are usually cooked in a skillet but can be baked too. Frittatas are healthier.

Caramelizing Onions

To make the frittata, you will first want to caramelize some onions into a deep pot with a little olive oil. Caramelization is the browning of sugar. It’s to achieve the nutty flavour and brown colour. As you will cook them, on medium heat, you will need to deglaze your pot from time to time by simply adding a little water to the pot and keep stirring to avoid that the bottom of your pot burns. It’s the longest process in making the quiche. You will need to stay in the kitchen nearby. You don’t want the onions to burn – You just want them very soft and with a brown color. This process can take a good 15 minutes to do but it’s totally worth it. It really adds a nice flavour to the quiche while adding a natural touch of sweetness which pairs beautifully with the bitterness of the kale.

What Kind of Kale?

I used the curly type of kale – Not the lacinato kale, aka dinosaur kale. You want to purchase organic kale if possible as it does contain a lot of pesticides unfortunately. Then you remove the stems and torn the leaves in small pieces. You cook them in olive oil too, possibly in the same pot as the onions but when they are close from being done. The kale is quick to cook. It will take about 2-3 minutes. You just want to soften it and brighten up the green colour.

Optional Add In

The quiche is dairy-free but a nice addition but would be a good quality cheese. I would probably go with some fresh goat cheese, Gruyère or a sharp cheddar. The cheese you can add it in the batter with the eggs or add it on top of the quiche before baking.

How to Do it

Place your cooked veggies first in the pan.

Cover with egg mixture. Add cheese on top if desired. Bake.

Serve Hot or Cold?

A frittata can be served hot, cold or room temperature. I would say it depends on when you are serving it and the occasion. I prefer it warm personally though.

What to Serve With

Anything from a crunchy salad or spinach salad with nuts or seeds, some grilled sandwiches or paninis, boards with cheeses, fruits, nuts and cold cuts, a smoked salmon, red onions and caper platter, … So many choices, depends what you’re in the mood for and what your family or guests like.

Quiche Recipe

If you like quiche, you are sure to enjoy this delicious Spinach and Gruyere Quiche on my blog.

Alright, hope you and your family enjoy this frittata recipe!

Caramelized Onions and Kale Frittata

Caramelized onions and kale are combined to fresh pastured eggs to make this delectable frittata perfect to make all year long. It's baked so easy to make.
Prep Time30 minutes
Cook Time40 minutes
Total Time1 hour 10 minutes
Servings: 6


  • 2 tablespoons olive oil
  • 1 large onion, sliced
  • 2 cloves garlic, minced
  • 1 bunch kale, stemmed and torn into small pieces
  • 1 teaspoon unrefined salt
  • ¼ teaspoon ground black peppper
  • Pinch red pepper flakes
  • 8 fresh pastured eggs
  • 2 tablespoons coconut milk or coconut cream (optional)
  • Goat cheese, Gruyère or shredded sharp cheddar (optional)


  • In a large, heavy pot, heat 2 tablespoons of olive oil.
  • Cut the onion in half and remove the root with a knife and thinly slice the onions lengthwise, starting on one side and making your way to the other. Do this with both halves. Then, put onions into the pot and add a little pinch of salt.
  • Over medium heat, cook onions in olive oil, stirring often with a wooden spatula, until onions have browned and got softened, about 15-20 minutes. When the pan gets dark at the bottom, add a little splash of water, stir and continue cooking.
  • Preheat oven to 350F.
  • While onions are cooking, prepare the kale. Wash kale and remove stems. Then, torn small pieces. Add kale, and garlic, to the pot along with the onions when they are 3-4 minutes from being done.
  • In a large bowl, whisk eggs and add in salt, pepper red pepper flakes and coconut milk/cream if using. Whisk to combine.
  • Add cooked vegetables into a round baking dish. Cover with the egg mixture. Add cheese if you like.
  • Bake for 40 to 50 minutes or until the center has set and a beautiful golden colour appear on top.
  • Allow to cool slightly before cutting and serving.


The frittata can be served hot, room temperature or cold. Leftovers will keep in the fridge for a few days.
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