Potato and Kale Casserole

Potato and Kale Casserole

This country-style vegetable casserole makes the perfect entry or side dish.


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Serves: 4 person(s) Change

Preparation Time: 15 mins
Cooking Time: 40 mins

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe


  • 1 Tbsp canola oil
  • 1 Tbsp broth or water
  • 2 cup cold nonfat milk
  • 2 Tbsp all-purpose flour
  • 1 small onion, coarsely chopped
  • 2 cloves garlic, minced
  • 2 cup chopped cooked kale *
  • 1 Tbsp chopped pecans (optional)
  • 1/4 tsp salt
  • 1/4 tsp white pepper *
  • 1/4 tsp nutmeg
  • 1 large cooked potato (peeled or unpeeled), thinly sliced
  • 1 Tbsp plain breadcrumbs


Preheat oven to 350º F. Lightly coat a medium-sized, shallow baking dish with cooking oil spray.

Combine oil, broth and milk in a saucepan. Mix in flour until dissolved. Over medium heat, cook, stirring, about 5 minutes or until mixture boils and thickens. Remove from heat.

Lightly coat a skillet with cooking oil spray and heat over medium heat. Add onion and garlic, sauté 5 minutes, then transfer into the milk mixture. Stir in kale, half the pecans (if using), salt, pepper and nutmeg.

Spread a thin layer of the mixture on the bottom of baking dish, cover with a layer of potato slices, and continue alternating layers of potatoes and kale mixture until both are used up. Sprinkle top with breadcrumbs and remaining nuts. Bake in preheated oven until heated through and top is golden, about 30 minutes.


* Frozen kale can be used. Thaw, drain and press out excess water before using. Black pepper can replace white pepper.

Thanks to American Institute for Cancer Research

Nutritional Info (per serving)

CALORIES 205 cals
Kilojoules 858 kJ
Fat 5.8 g
Saturated Fat 0.6 g
Cholesterol 3 mg
Sodium 256 mg
Carbohydrates 32.4 g
Fiber 1.8 g
Total Sugars 8.9 g
Protein 7.0 g
Calcium 174.0 mg
Note: A dash indicates no data is available.