This Cauliflower and Spinach Frittata is a healthy and delicious one-pan meal, packed with vegetables and creamy mozzarella cheese. Perfect for breakfast, brunch, or a light dinner, this frittata is paired with a tangy yogurt-dill sauce for an added burst of freshness. It’s easy to make and full of wholesome flavors.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
Ingredients
For the Frittata:
- 1 cauliflower, cut into small florets
- 1 onion, finely chopped
- 3 cloves of garlic, minced
- A handful of spinach leaves
- Olive oil, for sautéing
- 4 eggs
- Salt and black pepper, to taste
- 4 tbsp cream cheese
- 1 tsp baking powder
- 90g (3.2 oz) mozzarella cheese, shredded
For the Yogurt-Dill Sauce:
- 250g (1 cup) yogurt
- Fresh dill, chopped (to taste)
- ½ lemon, juiced
- Salt, to taste
Directions
- Prepare the Cauliflower:
- Bring a pot of salted water to a boil. Add the cauliflower florets and cook for 3–5 minutes until slightly tender.
- Drain and set aside.
- Sauté the Vegetables:
- Heat a drizzle of olive oil in a skillet over medium heat.
- Add the chopped onion and garlic, and sauté until translucent and fragrant.
- Stir in the spinach leaves and cook until wilted.
- Add the boiled cauliflower florets, season with salt and black pepper, and mix well. Remove from heat.
- Prepare the Egg Mixture:
- In a large bowl, whisk the eggs until smooth.
- Add the cream cheese and baking powder, and whisk until combined.
- Stir in the shredded mozzarella cheese.
- Assemble the Frittata:
- Preheat your oven to 180°C (356°F).
- Grease a baking dish or ovenproof skillet with olive oil.
- Spread the sautéed vegetable mixture evenly in the dish.
- Pour the egg mixture over the vegetables, ensuring everything is well-coated.
- Bake the Frittata:
- Bake in the preheated oven for 20–25 minutes, or until the top is golden and the frittata is set.
- Prepare the Yogurt-Dill Sauce:
- In a small bowl, combine the yogurt, chopped dill, lemon juice, and a pinch of salt. Mix well and refrigerate until ready to serve.
- Serve:
- Slice the frittata into wedges and serve warm with a dollop of yogurt-dill sauce on the side.
Serving Suggestions
- Pair with a side of roasted potatoes or a fresh green salad for a complete meal.
- Serve with crusty bread or pita for a hearty breakfast.
Cooking Tips
- Do not overcook the cauliflower; it should remain slightly firm to avoid becoming mushy.
- For a spicier flavor, add a pinch of chili flakes or smoked paprika to the egg mixture.
- If you don’t have an ovenproof skillet, transfer the mixture to a greased baking dish before baking.
Nutritional Benefits
- Cauliflower: High in fiber, vitamins C and K, and antioxidants.
- Spinach: Packed with iron, calcium, and vitamins A and C.
- Eggs: A great source of protein and essential nutrients.
- Yogurt-Dill Sauce: Provides probiotics and fresh, tangy flavor.
Dietary Information
- Gluten-free
- Vegetarian-friendly
Nutritional Facts (Per Serving)
- Calories: 180
- Protein: 12g
- Carbohydrates: 8g
- Fat: 12g
- Fiber: 2g
Storage
- Store leftover frittata in an airtight container in the refrigerator for up to 3 days.
- Reheat in the microwave or oven before serving.
- The yogurt-dill sauce can be refrigerated for up to 3 days in a covered container.
Why You’ll Love This Recipe
- It’s a healthy, high-protein meal packed with veggies and flavor.
- Easy to prepare and versatile, suitable for any time of day.
- The creamy yogurt-dill sauce perfectly complements the savory frittata.
- It’s gluten-free, vegetarian, and can be adapted to personal preferences.
Conclusion
This Cauliflower and Spinach Frittata with Yogurt-Dill Sauce is the perfect balance of hearty, savory, and refreshing flavors. With its soft, cheesy texture and nutrient-packed ingredients, it’s a dish that will leave you satisfied and energized. Serve it at brunch or as a light dinner, and watch it become a household favorite!
Frequently Asked Questions
- Can I use frozen cauliflower?
Yes, thaw and drain the cauliflower before boiling to avoid excess water. - Can I substitute spinach with another leafy green?
Absolutely! Kale, Swiss chard, or arugula are great alternatives. - Can I make this frittata dairy-free?
Yes, use dairy-free cream cheese and mozzarella substitutes, and skip the yogurt sauce. - Can I add other vegetables to the frittata?
Definitely! Mushrooms, zucchini, or bell peppers work well in this dish. - What if I don’t have an oven?
You can cook the frittata on the stovetop over low heat with a lid until set. - Can I use Greek yogurt for the sauce?
Yes, Greek yogurt works perfectly and adds extra creaminess. - How do I know when the frittata is done?
The frittata is ready when the top is golden, and a toothpick inserted in the center comes out clean. - Can I freeze leftovers?
While fresh is best, you can freeze the frittata for up to 1 month. Thaw and reheat before serving. - Can I replace mozzarella with another cheese?
Yes, cheddar, feta, or Gruyère are delicious substitutes. - Can I prepare the frittata in advance?
Yes, make it ahead and store in the refrigerator. Reheat in the oven before serving.