These Kale Frittata fingers are the perfect breakfast for Baby Led Weaning (BLW)! They’re a delicious and high iron option that your baby will love.
If you’ve been following my Instagram stories, you’ve probably seen that I’ve been sharing my son’s baby led weaning meals every day. I’ve also been sharing my key insights on what’s been working, tips, tricks and other fun tidbits I’ve picked up along the way. A lot of you have been asking me for some of my baby led weaning (BLW) recipes and these kale frittata have become a fan favourite.
Table of contents
Why This Recipe Works
These kale frittata are a great BLW recipe as they’re inexpensive, easy to make and modify, high in iron and vitamin C, BLW safe, are great for the whole family and most importantly, baby E loves them. Here are a few more reasons why you’ll love these!
- Eggs are a great source of iron for growing babies.
- Eggs are inexpensive and healthy.
- They’re easy for babies to pick up and hold.
- You can add other veggies.
- Works as a snack too!
Key Ingredients
Eggs — Eggs are pretty inexpensive and are packed with nutrition. So even if your baby chucks half of their meal on the ground like mine often does, it’s not like he’s wasted filet mignon.
Vegetables — These kale frittata are packed with veggies that are good for your kiddo. We’ve got baby kale, onions, and bell peppers.
Cheese — Who doesn’t love cheese? Baby E is definitely a fan of cheese as am I.
How to Make This Recipe
Step 1: Preheat oven to 350 F. Lightly grease a 9″ square baking dish.
Step 2: To a medium skillet, sauté the onion, garlic, and bell peppers until soft, about 5 to 8 minutes. Add the kale and allow to wilt.
Step 3: Beat the eggs in a bowl, then add in the vegetables, cumin, and cheese.
Step 4: Transfer to the baking dish and bake for 25 to 30 minutes or until fully set. If you jiggle the pan it should just slightly wobble. Allow to cool.
Step 5: Cut the frittata into 7 strips one way, and then once down the middle to yield 14 pieces. Then remove the pieces from the pan and cut them in half lengthwise to yield a total of 28 frittata fingers.
Expert Tips
It’s important to sauté your vegetables beforehand. You want to make sure the kale is nice and tender before adding them into the egg mixture and baking it. While you can add onions and bell peppers raw into the mixture, I find it more flavourful to sauté them first. Plus, it helps remove extra moisture.
Make sure you don’t over bake your kale frittata. An over-baked frittata can turn out spongey so give it a check at the 25 minute mark before deciding if it needs to bake for the full 30 minutes.
It’s best to season throughout (vegetables and eggs) and not skip step 3. You don’t want to season the frittata mixture after you’ve put it into the pan since you want the seasoning to be throughout and not surface-level.
Recipe FAQs
If you don’t finish the kale frittatas, simply store leftovers in an airtight container in the fridge for up to 5 days. Reheat in the microwave until warmed through.
If you want to freeze these frittatas, place them on a lined sheet pan and freeze, uncovered, for 2 to 3 hours or until frozen. Once frozen, transfer the kale frittata into a freezer safe container or bag.
You can definitely change up the cheese! You want to use melt-friendly cheeses such as cheddar, gruyère, and fontina cheese.
You can put in any leftover vegetables that you have in the fridge into this frittata. It’s a great way to empty out the fridge! Try broccoli florets, cauliflower florets, peas, spinach, roasted butternut squash, etc. You can also add in some bacon bits! I recommend that you pick vegetables that are rich in vitamin C. The reason I like to focus on a vitamin C add-in is because vitamin C can help with the absorption of iron, making these kale frittata fingers perfect for when your baby starts solids with baby led weaning.
More Recipes You Might Like
Want more BLW and toddler friendly recipes that your baby will love? Try these ones!
- Banana Baked Oatmeal Fingers with Cherries
- Pumpkin Waffles with Protein
- BLW Carrot Cake Waffles
- Healthy Toddler Finger Sandwiches
Now I want to know, what are some of your favourite iron rich recipes for baby? Leave me a comment below with your thoughts!
Kale Frittata with Red Pepper (High Iron BLW Recipe)
Ingredients
Instructions
- Preheat oven to 350 F. Lightly grease a 9″ square baking dish.
- To a medium skillet, saute the onion, garlic, and bell peppers until soft, about 5-8 minutes. Add the kale and allow to wilt.
- Beat the eggs in a bowl, then add in the vegetables, cumin and cheese.
- Transfer to the baking dish and bake for 25-30 minutes or until fully set. If you jiggle the pan it should just slightly wobble. Allow to cool.
- Cut the frittata into 7 strips one way, and then once down the middle to yield 14 pieces. Then remove the pieces from the pan and cut them in half lengthwise to yield a total of 28 frittata fingers.
Notes
- It’s important to sauté your vegetables beforehand. You want to make sure the kale is nice and tender before adding them into the egg mixture and baking it. While you can add onions and bell peppers raw into the mixture, I find it more flavourful to sauté them first. Plus, it helps remove extra moisture.
- Make sure you don’t over bake your kale frittata. An over-baked frittata can turn out spongey so give it a check at the 25 minute mark before deciding if it needs to bake for the full 30 minutes.
- It’s best to season throughout (vegetables and eggs) and not skip step 3. You don’t want to season the frittata mixture after you’ve put it into the pan since you want the seasoning to be throughout and not surface-level.
Nutrition
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Tasha says
Amazing! Just made these for my twins could i ask how long they last in the fridge and you freeze them? xx
Abbey Sharp says
Hi Tasha, hope your twins love it! You can store in the fridge for up to 5 days in an airtight container. For freezing, place them on a lined sheet pan and freeze, uncovered, for 2 to 3 hours or until frozen. Once frozen, transfer the kale frittata into a freezer safe container or bag.
Natalie says
These are such a hit with my 10 month old! It’s hit or miss whether he will eat eggs prepared other ways, but he always gobbles these right up! Love freezing them for a quick breakfast option (or any meal for that matter!)
Abbey Sharp says
Hi Natalie! Thanks for your comment. I’m glad its a hit with your little guy 🙂
Nicky says
Should this really be 12 eggs? It sounds a very large number in comparison to other recipes? Many thanks in advance for confirming.
Abbey Sharp says
Hi Nicky, great questions. If you are making 12 individual frittata fingers, then the recipe calls for 12 eggs in order to get a thicker frittata. But you can reduce this amount if you want your frittata to be thinner or if you’re making a smaller batch. I hope that helps.
Alyson says
How would you go about prepping these to freeze? Let cool then freeze a few hours then air tight container? Thanks
Abbey Sharp says
Cool for no longer than 2 hours and you can use an air tight container or freezer bag
Randa says
I don’t need 28 of them . I get nervous they would go to waste because my LO is unpredictable. I only need about 1/3 should I just half each ingredient ?
Abbey Sharp says
you can, but i would be worried about the size of your pan. but you can also eat it yourself!
Laura says
Can you use spinach instead of kale?
Abbey Sharp says
absolutely!
Domifa says
Hi
I wonder why these are advertised as iron rich when the cheese in them blocks the iron absorption…
Charmaine says
Can you make without cheese?
Abbey Sharp says
Yep absolutely!
Jessie says
Have you tried freezing these? I’m always looking for recipes I can make ahead and freeze.
Abbey Sharp says
I haven’t tried freezing them, but I do freeze egg cups all the time and that’s similar to these, so it should work just fine.
Deborah Brooks says
I make frittatas all of the time but never thought about cutting them up like this. Would be great for parties as well
Abbey Sharp says
Totally. So fun
Marlin says
Hello Abbey,.
Sorry for I don’t understand this “12 omega 3 enriched eggs” what that means?? Is it 12 eggs??
Thanks abbey.