
Kale Swiss and Mushroom Strata
Kale Swiss & Mushroom Strata delivers 24g protein and 445 calories per serving, working as either breakfast or a lighter dinner option. Batch-preps 6 servings on the stovetop, eliminating morning decisions on training days. Hit consistent breakfast protein without overspending calories on high-volume prep days.
Ingredients
- •Bread, Crusty, White(454g)
- •Unsalted Butter(30g)
- •Garlic(120g)
- •Mushrooms, White, Sliced(227g)
- •pinch salt and pepper
- •Kale(227g)
- •Cheese, Swiss(227g)
- •Egg, Whole, Large
- •Whole Milk(360g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Nutmeg, Ground(1g)
- •1/4 tsp salt ($0.02)
Instructions
- 1The day before, prepare the strata so it can refrigerate over night. Preheat the oven to 300ºF. Tear the bread into 1/2 to 1-inch chunks and spread them out over a large baking sheet. Bake the bread chunks in the oven for 20 minutes, stirring once half-way through, to partially dry the bread.
- 2Meanwhile, slice the mushrooms, then add them to a large skillet with the butter, minced garlic, and a pinch of salt and pepper. Sauté the mushrooms over medium heat until they release all their moisture and begin to brown (about 5-7 minutes).
- 3Remove the cooked mushrooms from the skillet and add the kale in its place along with a couple tablespoons of water (this helps the kale wilt). Sauté the kale until wilted (2-3 minutes).
- 4Coat the inside of a 3 quart casserole dish with butter or non-stick spray. Layer half of the dry bread chunks in the bottom of the dish, then top with half of the mushrooms, half of the kale, and half of the Swiss. Wiggle the ingredients down between the bread chunks a bit, then repeat all the layers a second time.
- 5In a large bowl, whisk together the eggs, milk, Dijon, nutmeg, and 1/4 tsp salt. Pour the egg mixture over the prepared strata, making sure to drizzle over every surface of the strata, rather than just pouring in one spot. Cover the strata and refrigerate for 8-24 hours.
- 6The next day, allow the strata to sit at room temperature for 30 minutes. Preheat the oven to 350ºF. Bake the casserole for 50 minutes, or until the internal temperature reaches 160ºF and the top is deeply golden brown.
- 7Let the strata rest for 10 minutes, then slice into six pieces and serve!
Nutrition — Per Serving
445
calories
24g
protein
21g
fat
- Carbohydrates
- 52g
- Saturated fat
- 8.6g
- Sodium
- 608 mg
- Dietary fiber
- 4.0g
6 servings per batch · ~277g each
Macro data sourced from USDA FoodData Central
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How much protein does Kale Swiss and Mushroom Strata have per serving?
Each serving contains 24g of protein and 445 calories with 21g fat and 52g carbs. The egg-based protein comes from the strata structure, paired with cheese and vegetables.
How long does Kale Swiss and Mushroom Strata take to prep?
Quick prep time on the stovetop with 6 servings per batch makes this an efficient breakfast option for the entire week. Batch-prep one strata and slice into portions for grab-and-go mornings.
Is Kale Swiss and Mushroom Strata good for fat loss?
At 445 calories and 24g protein per serving, this breakfast works within fat-loss macros as a moderate-calorie start to your day. Pair it with additional protein sources at lunch and dinner to reach daily targets while maintaining a deficit.
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