This delicious and nutritious cauliflower and spinach frittata is perfect for a healthy breakfast or a light lunch. It’s packed with vegetables, creamy cheese, and is baked to perfection. The accompanying yogurt-dill sauce adds a refreshing and tangy touch.
Preparation Time:
- Total Time: 40 minutes
- Prep Time: 20 minutes
- Cook Time: 20 minutes
Ingredients: For the Frittata:
- 1 cauliflower, cut into small florets (about 4 cups or 500g)
- 1 onion, finely chopped (about 1 cup)
- 3 cloves of garlic, minced
- Spinach leaves (a handful, about 2 cups or 100g)
- Olive oil (for sautéing)
- 4 eggs
- Salt and black pepper to taste
- 4 tbsp cream cheese (about 60g)
- 1 tsp baking powder
- 90g (1 cup) mozzarella cheese, shredded
For the Yogurt-Dill Sauce:
- 250g (1 cup) yogurt
- Fresh dill, finely chopped (to taste, about 2 tbsp)
- 1/2 lemon (juice)
- Salt to taste
Directions:
- Prepare the Cauliflower:
- Cut the cauliflower into small florets.
- Boil the florets in salted water for 3-5 minutes until slightly tender.
- Drain and set aside.
- Sauté the Vegetables:
- Finely chop the onion and garlic.
- In a large skillet, heat olive oil over medium heat.
- Add the onion and garlic, and sauté until translucent.
- Add the spinach leaves and cook until wilted.
- Add the cooked cauliflower florets to the skillet and mix well. Season with salt and black pepper to taste. Remove from heat.
- Prepare the Egg Mixture:
- In a large bowl, whisk the eggs.
- Add the cream cheese and baking powder to the eggs, and mix until smooth.
- Stir in the mozzarella cheese.
- Combine and Bake:
- Preheat the oven to 180°C (350°F).
- Grease a baking dish with olive oil.
- Combine the sautéed vegetables with the egg mixture, and pour into the baking dish.
- Bake for 20 minutes or until the frittata is set and golden brown.
- Prepare the Yogurt-Dill Sauce:
- In a small bowl, combine the yogurt, finely chopped dill, lemon juice, and salt.
- Mix well and adjust seasoning to taste.
Serving Suggestions:
- Serve the frittata warm, sliced into wedges.
- Drizzle or serve with the yogurt-dill sauce on the side.
Cooking Tips:
- For a richer flavor, you can add some grated Parmesan cheese to the egg mixture.
- Ensure the frittata is fully set in the middle before removing it from the oven.
Nutritional Benefits:
- Cauliflower: High in fiber, vitamins C and K.
- Spinach: Rich in iron, vitamins A, C, and K.
- Eggs: Excellent source of protein and essential nutrients.
- Yogurt: Probiotic benefits and a good source of calcium.
Dietary Information:
- This recipe is vegetarian and gluten-free.
Nutritional Facts (per serving):
- Calories: 220
- Protein: 14g
- Carbohydrates: 8g
- Dietary Fiber: 3g
- Sugars: 4g
- Fat: 15g
- Saturated Fat: 7g
- Cholesterol: 180mg
- Sodium: 300mg
Storage Tips:
- Store any leftover frittata in an airtight container in the refrigerator for up to 3 days.
- The yogurt-dill sauce can be stored in the refrigerator for up to 2 days.
Why You’ll Love This Recipe:
- It’s a versatile and easy-to-make dish that’s perfect for any meal of the day.
- Packed with vegetables and protein, it’s both delicious and nutritious.
- The creamy yogurt-dill sauce adds a refreshing complement to the frittata.
Conclusion: Enjoy this wholesome cauliflower and spinach frittata with a zesty yogurt-dill sauce for a satisfying and healthy meal. It’s perfect for busy mornings, leisurely brunches, or a quick lunch. The combination of tender cauliflower, flavorful spinach, and creamy cheeses creates a delightful dish that’s both filling and nourishing. Whether you’re feeding your family or entertaining guests, this frittata is sure to impress.
Frequently Asked Questions:
1. Can I use frozen spinach instead of fresh?
- Yes, just make sure to thaw and drain it well before using.
2. Can I add other vegetables to the frittata?
- Absolutely! Bell peppers, mushrooms, and zucchini work great.
3. How do I know when the frittata is done?
- The frittata is done when the center is set and the top is golden brown.
4. Can I make this frittata ahead of time?
- Yes, you can make it ahead and reheat it in the oven or microwave.
5. Is there a dairy-free option for this recipe?
- Yes, use dairy-free cream cheese and mozzarella alternatives.
6. How do I store leftovers?
- Store in an airtight container in the refrigerator for up to 3 days.
7. Can I freeze the frittata?
- It’s best fresh, but you can freeze individual portions. Thaw in the refrigerator before reheating.
8. What can I serve with this frittata?
- Serve with a side salad, fresh fruit, or crusty bread.
9. Can I use other types of cheese?
- Yes, feta, cheddar, or gouda are great alternatives.
10. How do I prevent the frittata from sticking to the baking dish? – Grease the baking dish well with olive oil or use parchment paper.