Kale and Feta Crustless Quiche

cooking spray or coconut oil

onion, halved and thinly sliced

garlic, minced

chopped mushrooms

dried Italian seasoning

bunch (about 3-4 cups) of kale, chopped

sea salt and freshly ground black pepper,

eggs

egg whites

unsweetened Original Almond Breeze almond milk

freshly grated nutmeg

feta cheese

fresh chopped parsley, for garnish