Cauliflower and Spinach Frittata with Yogurt-Dill Sauce

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Bake the Frittata:
    • Bake in the preheated oven for 20–25 minutes, or until the top is golden and the frittata is set.
  6. 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.
  7. 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

  1. Can I use frozen cauliflower?
    Yes, thaw and drain the cauliflower before boiling to avoid excess water.
  2. Can I substitute spinach with another leafy green?
    Absolutely! Kale, Swiss chard, or arugula are great alternatives.
  3. Can I make this frittata dairy-free?
    Yes, use dairy-free cream cheese and mozzarella substitutes, and skip the yogurt sauce.
  4. Can I add other vegetables to the frittata?
    Definitely! Mushrooms, zucchini, or bell peppers work well in this dish.
  5. What if I don’t have an oven?
    You can cook the frittata on the stovetop over low heat with a lid until set.
  6. Can I use Greek yogurt for the sauce?
    Yes, Greek yogurt works perfectly and adds extra creaminess.
  7. 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.
  8. Can I freeze leftovers?
    While fresh is best, you can freeze the frittata for up to 1 month. Thaw and reheat before serving.
  9. Can I replace mozzarella with another cheese?
    Yes, cheddar, feta, or Gruyère are delicious substitutes.
  10. Can I prepare the frittata in advance?
    Yes, make it ahead and store in the refrigerator. Reheat in the oven before serving.