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Caramelized Onion, Leek & Kale Frittata

Updated: Jun 22

This flavor-packed frittata is the perfect weekend breakfast for a crowd, Christmas morning post present opening or even as an easy Sunday #mealprep that you can enjoy throughout the week.

When cooking a frittata in a cast iron then I always recommend removing from the cast iron as soon as possible so that it does not continue to cook the bottom & create a less-than-appetizing "crust".

The holiday season is upon us and with Thanksgiving in the rear-view mirror, it is full steam ahead to Christmas. Like, how in the hell is it already December? As easy as it is to say "Screw it!" and indulge in ALL the things this month, I always find this month to be an amazing time to instead take those moments to indulge a bit here and there but if you can at least maintain making 80% of your choices ones that you are proud of then by the time New Years rolls around you won't be feeling like you are counting down the days for you to make a 180 and clutch onto your New Years Resolution as your only hope. But my real thoughts on 'New Years Resolutions' is for another post. Keep your eye for that one to come!


This frittata is legit because it is so full of flavor that you may feel like you are in fact indulging and actually you are, but in all the good stuff like healthy fats, protein, tons of vitamins and minerals. Any maybe a little feta if you feel so inclined - which I totally did. The KEY here to getting a bomb-ass frittata is to use organic, pasture-raised eggs. I personally LOVE the eggs I get from my farmer's market but sometimes I am not able to make it and in that case my next go-to is Vital Farms.


Organic and pastured eggs are a non-negotiable for me when it comes to higher quality products that I buy for my home versus the conventional alternative - caged, diseased and honestly just sad hens laying eggs. If you haven't ever had an egg from a pasture raised hen then whatever you thought about eggs is about to be ELEVATED. Pastured hens lay eggs that not only have much darker yolks - think orange versus that sad pale yellow - but they are richer in vitamins such as choline (an absolutely necessary vitamin while pregnant) , B12, zinc, fat soluble vitamins (A, D & E) and omega-3 fatty acids. I remember the first time I had a pastured egg and I literally could not believe how much flavor the yolk had - like freaking unreal. If you haven't tried for yourself yet now is the time.

Because if you aren't topping your eggs with fresh dill then what the heck are you doing? If you get nothing from my recipes, please at least start incorporating more herbs in your cooking.

As far as frittatas go, you basically can't go wrong. They are a great way, kind of like a soup is, to take whatever you have in the fridge and turn it into something delicious AND it's easy. Basically just comes down to precooking whatever vegetables you have and then cooking your frittata in the oven just long enough for the center to set and no longer be jiggly. Too much over cooking and you will get a rubbery frittata versus a fluffy soft baked egg casserole - because that is essentially what this is. I love the caramelized onions in this baby because it adds such a delicious added depth of flavor. I also topped this otherwise #dairyfree frittata with a sheep's milk feta cheese. If you can tolerate sheep's milk then I highly recommend this addition. Not to mention sheep's milk feta is soooooo creamy with the most amazing tang - 10/10 would recommend (you could find it at Central Market, Whole Foods & Trader Joes for sure. Other grocery stores may as well but I cannot make guarantees).


And now what you really came here for - the recipe.

Caramelized Onion, Leek & Kale Frittata


10 organic, pastured eggs (I like Vital Farms when I can't get to the farmer's market)

¼ cup full-fat coconut milk

2 tbsp. avocado oil

½ large, or 1 small, yellow onion halved & thinly sliced

½ cup of leeks, halved & thinly sliced (be sure to only use white/light green & wash)

2 cups lacinato kale, rips removed & roughly chopped

½ shallot, minced

3 cloves garlic, minced

2 tsp. fresh thyme or 1 tsp. dried

1 tsp. salt + ½ tsp. salt

½ tsp. red chili flakes

*Optional: ¼ cup sheep's milk feta, crumbled

*Fresh dill, parsley or thyme to top frittata with before serving

  1. Heat 8" cast iron skillet and avocado oil over medium heat. Once hot, add onions. Stir occasionally to ensure evenly cooking. Lower heat to medium-low. Cook 5 minutes. Add ½ salt to onions. Continue to cook for another 10-15 minutes until onions soft and are a deep golden brown.

  2. Preheat oven to 375 degrees.

  3. Add garlic, shallot, leeks pan. Cook 2-3 minutes until shallot and leeks starts to soften. Add kale. Cook 4 minutes until kale has softened but still holds some structure. It should not be completely wilted.

  4. While kale is cooking, whisk together eggs, coconut milk, thyme, salt, pepper and chili flakes. Add to cast iron once kale has wilted.

  5. Cook for 3-4 minutes, increasing heat to medium-high, until edges are slightly set. Sprinkle feta overtop.

  6. Transfer cast iron to oven. Bake 10-12 minutes until center is set and no longer jiggly. You can place the frittata under the broiler for 1-2 minutes until top is more golden.