
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
- 1Preheat the oven to 300°F. Tear the bread into 1/2 to 1-inch chunks and spread them over a large baking sheet. Bake for 20 minutes, stirring halfway through, until the bread is partially dried but not hard.
- 2While the bread toasts, slice the mushrooms. Heat the butter in a large skillet over medium heat, add the minced garlic and mushrooms with a pinch of salt and pepper. Sauté for 5–7 minutes, stirring occasionally, until the mushrooms release their moisture and begin to brown.
- 3Remove the cooked mushrooms from the skillet and set aside. Add the kale to the same skillet along with 2 tablespoons of water. Sauté over medium heat for 2–3 minutes, stirring often, until the kale is wilted and tender.
- 4Coat the inside of a 3-quart casserole dish with butter or non-stick spray. Layer half of the toasted bread chunks on the bottom, then top with half of the mushrooms, half of the kale, and half of the Swiss cheese. Repeat all layers a second time, gently pressing the ingredients down between the bread chunks.
- 5In a large bowl, whisk together the eggs, milk, Dijon mustard, ground nutmeg, and 1/4 teaspoon salt until combined. Pour the egg mixture evenly over the strata, drizzling across the entire surface to saturate all the bread. Cover the casserole and refrigerate for 8–24 hours.
- 6The next day, remove the strata from the refrigerator and let it sit at room temperature for 30 minutes. Preheat the oven to 350°F. Bake uncovered for 50 minutes, until the internal temperature reaches 160°F and the top is deeply golden brown.
- 7Let the strata rest for 10 minutes. Cut into 6 equal portions and divide evenly into 6 airtight containers while hot, or serve directly from the casserole dish.
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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