Mediterranean Cheesy Cauliflower and Spinach Frittata
This frittata combines tender cauliflower, fresh spinach, and creamy cheeses into a hearty Mediterranean-inspired dish. Light yet filling, it works perfectly for breakfast, brunch, or even a quick dinner. The mix of mozzarella, cream cheese, and optional Parmesan or feta gives it a rich, cheesy flavor, while the vegetables keep it wholesome and satisfying.
Time: 45 minutes (15 minutes prep, 30 minutes cooking)
Ingredients
Vegetables:
2 cups cauliflower florets (steamed or lightly boiled until tender)
2 cups fresh spinach (roughly chopped)
1 small onion, finely chopped
2 garlic cloves, minced
(Optional) ½ cup chopped bell peppers or halved cherry tomatoes
Dairy & Cheese:
6 large eggs
2 tbsp cream cheese, softened
1 cup shredded mozzarella cheese
(Optional) ¼ cup grated Parmesan or crumbled feta
Liquids:
½ cup milk or heavy cream
Seasonings:
½ tsp salt (adjust to taste)
½ tsp black pepper
(Optional) ½ tsp curry powder or ¼ tsp garlic powder
Fats:
1 tbsp olive oil or butter
Leavening (optional):
½ tsp baking powder (for extra fluffiness)
Instructions
Preheat oven:
Heat oven to 375°F (190°C). Grease or line a baking dish (about 9-inch pie dish or ovenproof skillet).
Prepare vegetables:
Steam or boil cauliflower florets until just tender (about 5–7 minutes). Drain well.
Heat olive oil or butter in a skillet. Sauté onion and garlic for 2–3 minutes until softened.
Add spinach (and bell peppers if using) and cook until wilted. Remove from heat.
Mix egg base:
In a large bowl, whisk eggs with milk (or cream), cream cheese, baking powder (if using), salt, pepper, and spices until smooth.
Assemble frittata:
Place cauliflower, spinach mixture, and optional tomatoes in the greased dish.
Pour egg mixture over the vegetables.
Sprinkle mozzarella and Parmesan (or feta) evenly on top.
Bake:
Bake uncovered for 25–30 minutes, or until the center is set and the top is golden.
Serve:
Allow to cool slightly before slicing. Serve warm or at room temperature with a side salad or crusty bread.
Tips & Variations
Cheese swaps: Use feta for a sharper Mediterranean flavor or Parmesan for a nutty finish.
Make it spicier: Add a pinch of chili flakes or smoked paprika.
Low-carb focus: Skip the baking powder if you want it denser and more quiche-like.
Extra veggies: Zucchini, sun-dried tomatoes, or roasted red peppers can be added for color and depth.
Meal prep friendly: Cut into squares once cooled and store in the fridge for 3–4 days.
Q&A
Q: Can I make this ahead of time?
Yes. Bake it, let it cool, then refrigerate. Reheat slices in the oven or microwave.
Q: Do I need to pre-cook the cauliflower?
Yes, steaming or boiling first ensures it’s tender and doesn’t release too much moisture into the frittata.
Q: Can I make it dairy-free?
Swap the cream cheese and mozzarella for dairy-free alternatives and use almond or oat milk.
Q: How do I know when it’s done?
The center should be set (not jiggly) and a knife inserted should come out mostly clean.
Nutrition
(per serving, 1/6 of recipe)
(Approximate values, will vary by ingredients used)
Calories: 220
Protein: 14 g
Fat: 15 g
Carbohydrates: 8 g
Fiber: 2 g
Sugar: 3 g
Conclusion
The Mediterranean Cheesy Cauliflower and Spinach Frittata is a versatile dish that’s both nourishing and satisfying. The combination of creamy cheeses with tender cauliflower and spinach makes it light yet flavorful, while the seasonings give it a Mediterranean touch. It’s great for family brunch, meal prep, or even a quick weeknight dinner. Serve it warm with a side of salad or keep slices on hand for a protein-rich snack.