Cauliflower Frittata(Frittata Di Cavolfiore)
A hearty cauliflower frittata with Parmesan and fresh herbs, perfect for brunch or light lunch, combining tender cauliflower, savory eggs, and a golden baked top.
Ingredients
Instructions
- Preheat oven to 350°F.
- Cut cauliflower into florets and cook in boiling salted water for 5 to 8 minutes.
- In a skillet, heat olive oil and sauté onions until slightly golden.
- Add drained cauliflower, salt, pepper, and minced parsley, and cook for 2 to 3 minutes on medium heat.
- In a bowl, beat eggs and milk together with Parmesan cheese.
- Set the egg mixture aside.
- Grease an 8-inch baking dish with butter.
- Pour the cauliflower mixture into the prepared dish.
- Pour the egg mixture over the cauliflower.
- Bake for approximately 35 to 45 minutes or until eggs are set and firm.
- Remove from oven and sprinkle with a little Parmesan cheese before serving.
Tips & Substitutions
For added flavor, consider using garlic when sautéing the onions or adding some crushed red pepper for heat. If you're out of Parmesan cheese, Pecorino Romano works well as a substitute. For a lighter version, you could use egg whites instead of whole eggs or swap the milk for a non-dairy alternative like almond milk. This frittata is versatile, and you can include seasonal vegetables for extra nutrition.
Serving Suggestions
Serve the frittata warm or at room temperature, making it perfect for brunch or a light dinner. It pairs beautifully with a fresh salad or crusty bread. For a complete meal, consider serving it alongside Gail'S Italian Macaroni Salad. This dish is also great for meal prep, as it holds up well and can be enjoyed throughout the week.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place individual slices in the microwave for 30-60 seconds, or warm in a preheated oven at 350°F for about 10-15 minutes until heated through. This keeps the frittata moist and delicious without overcooking.
Nutrition & Diet Analysis (per serving)
Each serving of Cauliflower Frittata(Frittata Di Cavolfiore) contains roughly 452 calories, with 16g protein, 69g carbohydrates, and 14g fat. It is an excellent source of iron (80% of the Daily Value), vitamin C (50% of the Daily Value), and potassium (34% of the Daily Value). Note that it is relatively high in sodium, at 1747mg per serving (76% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
How do I know when the frittata is done baking?
The frittata is done when the eggs are set and firm in the center. You can gently shake the dish; if the center doesn't jiggle, it's ready. A light golden color on top is also a good indicator of doneness.
Can I add other ingredients to the frittata?
Absolutely! This frittata is very versatile. You can add cooked bacon or sausage for extra protein, or incorporate other vegetables like bell peppers, spinach, or mushrooms. Just be sure to adjust the cooking time as needed to accommodate additional ingredients.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).