This Cheesy Cauliflower and Spinach Frittata is the ultimate comfort food for any meal of the day. Combining tender cauliflower, savory spinach, and a cheesy egg mixture, this dish is packed with wholesome goodness. The light and tangy yogurt-dill sauce complements the frittata beautifully, offering a refreshing contrast to the creamy and rich flavors. Whether you’re looking for a healthy breakfast, a satisfying lunch, or a quick dinner, this frittata is sure to become a family favorite. Easy to prepare and packed with nutrients, it’s perfect for busy weekdays or relaxed weekends.
Preparation Time
- Preparation: 20 minutes
- Cooking: 20 minutes
- Total: 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 mozzarella cheese, shredded
For the Yogurt-Dill Sauce:
- 250g yogurt
- Fresh dill, chopped (to taste)
- ½ lemon, juiced
- Salt, to taste
Directions
1. Prepare the Cauliflower:
- Boil the cauliflower florets in salted water for 3-5 minutes until slightly tender.
- Drain and set aside.
2. Sauté the Vegetables:
- Heat olive oil in a skillet over medium heat.
- Add the onion and garlic, and sauté until translucent.
- Stir in the spinach leaves and cook until wilted.
- Add the boiled cauliflower florets and mix well. Season with salt and black pepper. Remove from heat.
3. Prepare the Egg Mixture:
- In a large bowl, whisk the eggs until smooth.
- Add the cream cheese and baking powder, mixing thoroughly.
- Stir in the mozzarella cheese.
4. Combine and Bake:
- Preheat the oven to 180°C (350°F).
- Grease a baking dish with olive oil.
- Mix the sautéed vegetables into the egg mixture and pour the mixture into the baking dish.
- Bake for 20 minutes or until the frittata is set and golden brown.
5. Prepare the Yogurt-Dill Sauce:
- In a small bowl, combine yogurt, chopped dill, lemon juice, and salt.
- Stir well and adjust seasoning to taste.
Serving Suggestions
- Slice the frittata into wedges and serve warm.
- Drizzle with or serve alongside the yogurt-dill sauce.
- Pair with crusty bread or a fresh green salad.
- Add a sprinkle of red chili flakes for a spicy kick.
- Serve with roasted vegetables for a hearty meal.
Cooking Tips
- For extra flavor, sprinkle grated Parmesan cheese over the frittata before baking.
- Ensure the frittata is fully set in the center before removing it from the oven.
- You can prepare the egg mixture in advance and refrigerate it for a quicker assembly.
- Use a non-stick baking dish or parchment paper to prevent sticking.
- Add herbs like parsley or chives for additional freshness.
Nutritional Benefits
- Cauliflower: High in fiber, vitamin C, and antioxidants.
- Spinach: A great source of iron, calcium, and vitamins A and C.
- Eggs: Packed with protein and essential nutrients.
- Yogurt: Provides probiotics for gut health and is rich in calcium.
Dietary Information
- Vegetarian-Friendly
- Gluten-Free
- Low-Carb
Nutritional Facts (Per Serving)
- Calories: 220 kcal
- Protein: 12g
- Carbohydrates: 8g
- Fat: 15g
- Fiber: 3g
Storage
- Refrigerate: Store in an airtight container for up to 3 days.
- Reheat: Warm in the oven at 180°C (350°F) or in the microwave.
- Freeze: Slice and freeze individual portions for up to 1 month. Thaw and reheat before serving.
Why You’ll Love This Recipe
- Versatile: Perfect for breakfast, lunch, or dinner.
- Healthy: Packed with vegetables and protein.
- Customizable: Add your favorite veggies or herbs.
- Easy to Make: Simple, straightforward steps.
- Crowd-Pleasing: A dish everyone will love!
Conclusion
This Cheesy Cauliflower and Spinach Frittata is a nutritious, flavorful, and easy-to-make dish that’s perfect for any time of day. The creamy, cheesy filling paired with the light yogurt-dill sauce creates a balance of comfort and freshness. Whether you’re serving this at a family gathering or meal prepping for the week, this recipe is sure to impress. Enjoy the wholesome flavors and the joy of a dish made with love!
Frequently Asked Questions
- Can I use frozen spinach? Yes, just thaw and drain it well before using.
- What cheese works best? Mozzarella, cheddar, or feta are excellent choices.
- Can I skip the baking powder? Baking powder helps the frittata puff up but is optional.
- Can I add meat? Yes, cooked bacon, sausage, or ham would work well.
- Is there a substitute for cream cheese? Ricotta or cottage cheese can be used instead.
- How do I prevent sticking? Grease the baking dish well or use parchment paper.
- Can I prepare this ahead of time? Yes, you can assemble the frittata and refrigerate it before baking.
- How do I store leftovers? Refrigerate in an airtight container for up to 3 days.
- What other vegetables can I use? Zucchini, mushrooms, or bell peppers are great options.
- Can I make this dairy-free? Use dairy-free cream cheese and mozzarella alternatives.