Grilled Cheese Kale and Onion (Healthy)

Grilled Cheese Kale and Onion deliciously grilled bread filled with American and Swiss cheese plus crispy kale and onion is the perfect dish for a healthy lunch.

Pin Grilled Cheese Kale Sandwich here.

What a great sandwich~ Grilled Cheese Kale and Onion. It was even low calorie and low fat. Perfect for lunch

Healthy breakfast? Check. Healthy Dinner? Check. Healthy Lunch? Ummm. Lunch has become an issue for me. I like to go out to lunch. If someone asks me to do lunch, I’m there with bells on. It doesn’t even have to be good food. I just like to have someone else make lunch for me. It’s silly so I’ve been challenging myself to make lunch fun at home. That is where Grilled Cheese Kale and Onion comes in. It’s my idea of fun. It has bread and cheese in it. How can it not be fun? Plus, it is super dooper easy and quick.

Did I mention tasty? No! How could I miss that part?  I’ve been trying to rack my brain to figure out what it is about eating lunch out that I like.  I think it might be the mindless aspect of it.  Someone else is deciding what to make, buying all the ingredients and cooking it.  I don’t have to worry about what ingredients are in the house or not in the house as is often the case .  I can sit, have a nice glass of water with lemon and pick something off the menu.  A few minutes later, lunch will magically appear.

Variety is another aspect of it.  I can go out for a salad, a burger, sushi, Mexican, whatever my little heart desires.  Since I rarely remember to buy groceries for lunch, I have to make whatever is on hand.  We usually have bread stashed in the freezer.  We usually have some type of cheese and we always have vegetables.  I can throw it all together and have a sandwich.  Sure, I could just eat a cold sandwich but really how is that going to feel special?  Why not heat it and eat a grilled cheese kale sandwich.  I just need my favorite bread, rye, wheat or marble rye, a few thin slices of cheese, kale and onion.

What a great sandwich~ Grilled Cheese with Kale. It was even low calorie and low fat. Perfect for lunch


Grilled Cheese Kale and Onion was pretty darn satisfying.  I’ve eaten it a lot for lunch; as it has become my go to.  I still love to eat lunch out but I’ve got more of a handle on it.  I’ll be sharing one of my other favorite sandwiches soon.  This one is based on a restaurant favorite of mine but has about half the calories of the original.  If you are thinking, sandwich, why not a salad for lunch?  Bread makes lunch feel special to me.  I know it is silly but I love bread.  That delicious carb makes my heart patter.

Lunch is usually the only meal, I’ll eat bread.  I will on occasion have a salad but it is usually a salad consisting of whatever is left in the fridge.  There is no recipe I can share with you.  I throw in leftover vegetables, a little left over protein and sometimes leftover quinoa or couscous.  Basically it is a garbage bowl salad.  I whip up a dressing.  (Have I mentioned that I never buy salad dressing anymore?  That is a serious savings by the way.  Salad dressing can be expensive.)

Any hoo, back to the grilled cheese.  One of my favorite lunches, when I was a kid, was grilled cheese.  Ok, no great revelation there.  What kid does not like grilled cheese kale sandwich?  Oh wait, mine doesn’t!  How did that happen?  I loved it though especially with tomato soup.  This is a grown up grilled cheese complete with a serving of veggies in the sandwich.  If you want, you can add a bowl of Roasted Tomato Fennel Soup with it.  It’ll will be a divine lunch.


What a great sandwich~ Grilled Cheese with Kale. It was even low calorie and low fat. Perfect for lunch
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What a great sandwich~ Grilled Cheese with Kale. It was even low calorie and low fat. Perfect for lunch

Grilled Double Cheese with Kale and Onion

Prep Time 5 minutes
Cook Time 6 minutes
Total Time 11 minutes
Servings 4 servings
Calories 295 kcal
Author Christie Daruwalla


  • 1 cup thinly sliced onion
  • Cooking spray
  • 8 slices whole wheat bread
  • 8 tsp. light butter
  • 4 slice 2% fat American cheese
  • 1 cup packed baby kale
  • 4 slice ultra-thin Swiss cheese


  1. Place onion slices in a microwave safe bowl. Spray with cooking spray and mix.
  2. Microwave on high for 30 seconds. Stir and continue to cook on high in 30 second increments until onion is translucent.
  3. Spread 1 tsp. light butter on one side of each slice of bread.
  4. Turn bread over place one piece of American cheese on four slices of bread (on the dry side).
  5. Divide the onion and kale on top of these four slices of bread
  6. Place one piece of Swiss cheese on the other four slices of bread.
  7. Top kale slice with bread with Swiss slice. Butter side up.
  8. Heat a non-stick skillet over medium heat.
  9. Place sandwiches into the skillet and cover. Cook for about 2 minutes or until bread is lightly golden and cheese is starting to melt. Turn sandwich over and cover. Continue to cook for 2 to 3 minutes until bread is golden brown and cheese has melted.
  10. Serve immediately.

Recipe Notes

I calculated 10  Weight Watcher Smartpoints.

Nutrition Facts
Grilled Double Cheese with Kale and Onion
Amount Per Serving
Calories 295 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 5g 25%
Total Carbohydrates 35g 12%
Dietary Fiber 3g 12%
Sugars 7g
Protein 13g 26%
* Percent Daily Values are based on a 2000 calorie diet.

Happy Healthy Eating,


But wait, there’s more.  Check out these other deliciously, healthy lunch recipes:


Three Pea Chicken Salad #chickensalad #mothersday #peasalad #healthysandwichThree Pea Chicken Salad

Lightened Ham Salad #hamsalad #hamsandwich #leftoverhamrecipe #mothersdaylunchHam Salad

blt-salad-avocado-ranch-8831-textBLT Salad with Avocado Ranch


  1. I need this grilled cheese for lunch! Love the swiss and kale combo!
  2. Love that you added kale to this! I love a good grilled cheese and a little extra nutrition is a great thing.
    • Christie Daruwalla says
      I try to sneak a little extra nutrition in where ever I can. Luckily it works really well with cheese.
  3. I'm laughing pretty hard at "garbage bowl salad" -- that's what my salads are, too. I can't believe your daughter doesn't like grilled cheeses! They're my ultimate, favorite sandwich of all time and forever. I love that there's onion, kale, and TWO cheeses.
    • Christie Daruwalla says
      I know Kelly. What is crazy is that she use to like them. I don't know what happened. Oh well, I sure enjoyed it and felt like such a splurge to have two kinds of cheese even though it wasn't a calorie splurge.
  4. Elizabeth says
    Sounds like a great sandwich, but I"m also curious about where the plates came from with the music notes?
    • Christie Daruwalla says
      Hi Elizabeth, I always get a lot of questions about this plate. I bought it at IKEA a few years ago.
  5. I love that you used two cheeses in this awesome sandwich! The perfect lunch! :)


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