Name: Cauliflower & Kale Frittata
Cook time: 45 min
Total time: 45 min
Ingredients: 2 tablespoons extra-virgin olive oil, divided; 1 small onion, sliced; 2 cups small cauliflower florets; 0.25 cup water; 5 cups chopped kale; 3 cloves garlic, minced; 1 teaspoon chopped fresh thyme; 0.5 teaspoon salt, divided; 0.5 teaspoon ground pepper, divided; 8 large eggs; 0.5 teaspoon smoked paprika; 0.5 cup crumbled goat cheese or shredded Manchego cheese

Cauliflower & Kale Frittata

4.4

(5)

4 Reviews

Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

45 mins

Total Time:

45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Bone Health Gluten-Free Healthy Aging Healthy Immunity High-Protein Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Nut-Free Vegetarian

Jump to Nutrition Facts

Ingredients

2 tablespoons extra-virgin olive oil, divided
1 small onion, sliced
2 cups small cauliflower florets
¼ cup water
5 cups chopped kale
3 cloves garlic, minced
1 teaspoon chopped fresh thyme
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
8 large eggs
½ teaspoon smoked paprika
½ cup crumbled goat cheese or shredded Manchego cheese

Directions

Position a rack in upper third of oven; preheat broiler to high.
Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add onion and cook, stirring occasionally, until starting to brown, 2 to 4 minutes. Add cauliflower and water. Cover and cook until just tender, about 6 minutes. Add kale, garlic, thyme and 1/4 teaspoon each salt and pepper; cook, stirring often, until the kale is wilted, 2 to 3 minutes.
Whisk eggs, paprika and the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the vegetables to the egg mixture; gently stir to combine. Wipe the pan clean; add the remaining 1 tablespoon oil and heat over medium heat. Pour in the egg mixture and top with cheese. Cover and cook until the edges are set and the bottom is brown, 4 to 5 minutes.
Transfer the pan to the oven and broil until the top of the frittata is just cooked, 2 to 3 minutes.

Nutrition Facts (per serving)

293	Calories
21g	Fat
8g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1/4 frittata
Calories 293
% Daily Value *
Total Carbohydrate 8g	3%
Dietary Fiber 2g	8%
Total Sugars 3g
Protein 18g	36%
Total Fat 21g	27%
Saturated Fat 7g	36%
Cholesterol 383mg	128%
Vitamin A 2899IU	58%
Vitamin C 52mg	58%
Folate 110mcg	27%
Sodium 517mg	22%
Calcium 152mg	12%
Iron 3mg	15%
Magnesium 37mg	9%
Potassium 465mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.