Recipe description
June 9, 2026
White Bean Kale Gratin
Creamy white bean kale gratin to support gentle digestion.
High Fiber
Protein Rich
Plant Based
82%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes, vegetables, and greens.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, white
1
cup
Kale
2
cup
Onion, spring
1
piece
garlic
2
clove
Oil, olive
2
tablespoon
Cheese, fetta
0.5
cup
Milk, low fat
0.5
cup
Nutmeg
0.25
teaspoon
black pepper
0.5
teaspoon
Salt
0.5
teaspoon
Instructions
1
Preheat the oven to 350°F (175°C).
2
In a large skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, sauté until onion is translucent.
3
Stir in the cooked white beans and chopped kale. Cook until the kale is wilted.
4
Add milk, nutmeg, salt, and black pepper to the mixture and stir to combine.
5
Transfer the mixture to a baking dish and top with crumbled cheese.
6
Bake in the preheated oven for 25-30 minutes, or until the cheese is golden and bubbly.
7
Let the gratin sit for a few minutes before serving.
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Nutrition
380 kcal
Calories
15 g
Protein
42 g
Carbohydrates
12 g
Fiber
6 g
Sugar
12 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients in White Bean Kale Gratin?
White beans, kale, and a light cheese topping, plus garlic, onion, olive oil, and seasonings.
Is this dish gluten-free?
Yes—gluten-free if you use gluten-free ingredients and skip any gluten-containing toppings (like regular breadcrumbs).
Can I make this recipe vegan or dairy-free?
Yes. To make it vegan or dairy-free, use dairy-free cheese (or nutritional yeast) and omit dairy.
How many servings does this yield, and how long does it take?
About 4 servings; total time is roughly 40–60 minutes.
How should I store leftovers and how long do they keep?
Refrigerate leftovers for 3–4 days; reheat in the oven or microwave. You can freeze portions for 1–2 months.
Can I substitute kale with another leafy green?
Yes. Kale can be swapped for spinach, Swiss chard, or another leafy green.
What are the health benefits of this dish?
It provides plant protein and fiber from beans, plus kale’s fiber and polyphenols to support gut health.
How can I keep the topping light or lower in calories?
Use less cheese or a lighter cheese, or omit breadcrumbs; you can also reduce oil.
What should I serve it with or how can I pair it?
Pair with roasted vegetables, quinoa, brown rice, or a simple salad.
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