Cauliflower Frittata Recipe: A Flavorful and Easy Italian Dish
A cauliflower frittata is a perfect balance of savory flavors and healthy ingredients, ideal for any meal of the day. With its golden, crispy edges and a delicate, creamy center, this dish is sure to become a family favorite. Whether you’re looking for a quick weeknight dinner, a delicious lunch, or a crowd-pleasing brunch, this cauliflower frittata will not disappoint. Here’s how to prepare it from start to finish, in the most delightful and simple way.
Servings: 4
Category: Main Dish
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Ingredients for Cauliflower Frittata
| Ingredient | Quantity |
|---|---|
| Eggs | 6 |
| Cauliflower | 630g |
| Parmesan Reggiano DOP (Grated) | 100g |
| Lemon Zest | 2 |
| Extra Virgin Olive Oil | q.b. (to taste) |
| Fine Salt | q.b. (to taste) |
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 18g |
| Carbohydrates | 14g |
| Fat | 21g |
| Fiber | 3g |
| Sodium | 400mg |
Instructions
Step 1: Prepare the Cauliflower
Start by preparing the cauliflower. Break the cauliflower into florets, aiming for about 400g of florets. Rinse the pieces thoroughly under cold water. Bring a pot of salted water to a boil and drop in the florets. Let them cook for about 10 minutes until they are tender, but still firm enough to hold their shape.
Once cooked, use a slotted spoon (schiumarola) to drain the cauliflower well. Set it aside and pat the florets dry with a paper towel to remove any excess moisture.
Step 2: Whisk the Eggs
In a large mixing bowl, crack all six eggs. Add the grated Parmesan cheese and lemon zest to the eggs. Season with a pinch of fine salt to taste. Using a whisk, beat the mixture until it’s well combined and slightly frothy. The cheese will add a creamy richness, and the lemon zest will lend a fresh, aromatic touch.
Step 3: Cook the Cauliflower
Heat a splash of extra virgin olive oil in a frying pan over medium heat. Once the oil is hot, add the cauliflower florets, arranging them evenly in the pan. Let the florets cook for about 2 minutes, so they can absorb the olive oil and develop a little color.
Step 4: Pour the Egg Mixture
When the cauliflower is slightly golden and sizzling, pour the egg mixture over it. Ensure the cauliflower is evenly covered with the eggs. Allow the frittata to cook for about 15 minutes over low to medium heat. Use a fork to gently lift the edges of the frittata, letting any uncooked egg flow to the bottom of the pan.
Step 5: Flip the Frittata
Once the edges are golden brown and the frittata appears mostly set, it’s time to flip. Carefully place a large plate or a lid over the frying pan and, with one swift motion, flip the frittata onto the plate. Slide it back into the pan, uncooked side down, and cook for an additional 3-4 minutes to ensure the frittata is fully cooked through.
Step 6: Serve
Once fully cooked, remove the frittata from the pan and transfer it to a serving plate. Let it cool slightly before slicing it into wedges. This cauliflower frittata is best served warm, but it also makes for a delightful dish at room temperature.
Tips for the Best Cauliflower Frittata
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Cauliflower Cooking Tip: If you prefer your cauliflower slightly crispier, you can roast the florets in the oven before adding them to the pan. Simply toss them in olive oil, salt, and pepper, and roast them at 400°F (200°C) for 15 minutes.
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Egg Substitutes: For a lighter version, you can substitute some of the eggs with egg whites or use a plant-based egg alternative.
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Herb Variations: Add fresh herbs such as basil, thyme, or parsley for an extra burst of flavor. You can also mix in some sautéed onions or garlic for a more aromatic profile.
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Serve with: This frittata pairs wonderfully with a side salad or a slice of rustic bread. It also goes well with a dollop of Greek yogurt for a creamy contrast.
Why You’ll Love This Cauliflower Frittata
This frittata is a wonderful way to enjoy the nutritious goodness of cauliflower in a flavorful, satisfying dish. The combination of eggs, Parmesan, and a hint of lemon creates a rich and delicate texture that will have your taste buds singing. Plus, it’s versatile enough to be enjoyed at any time of day.
Whether you’re cooking for yourself, your family, or guests, this simple yet elegant dish is sure to impress. Enjoy it as a comforting lunch, a light dinner, or even as part of a brunch spread!
For more delicious and easy-to-make recipes like this one, be sure to explore our collection at Love With Recipes, where we bring fresh and flavorful dishes straight to your kitchen. Happy cooking!
