Frittata di Cavolfiore: A Step-by-Step Guide

Frittata di Cavolfiore, or cauliflower frittata, is a delightful Italian dish that combines the rich, creamy texture of eggs with the subtle flavors of cauliflower. It’s a versatile recipe that’s perfect for breakfast, brunch, or even a light dinner. What I love about this frittata is how easy it is to make, and it’s a fantastic way to incorporate more vegetables into your meals. From my own personal experience, this dish not only satisfies hunger but also brings a comforting warmth to the table. Let me show you how I make this delicious frittata.

Notes on What to Expect

When you slice into your frittata, you should see beautifully set eggs with tender pieces of cauliflower throughout. The flavors will be savory, and the texture should be fluffy yet satisfying. It can be enjoyed warm or at room temperature, making it great for meal prep.

Recipe Overview

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Time to Stand: 5 minutes
• Total Time: 40 minutes
• Ease of Cooking: Easy
• Servings: 4
• Calories per Serving: Approximately 180 calories
• Cost of Ingredients: $10 (may vary based on local prices)
• Cuisine: Italian
• Course: Main Course or Breakfast
• Equipment Needed:
  • Large mixing bowl
  • Whisk
  • Oven-safe skillet (preferably non-stick)
  • Knife
  • Cutting board
  • Spatula
  • > Go here to buy the must-have equipment and ingredients for creating a Savory  #Frittata di Cavolfiore  now.

Ingredients

• 1 medium head of cauliflower, cut into small florets
• 6 large eggs
• 1/2 cup grated Parmesan cheese (or nutritional yeast for a dairy-free option)
• 1/4 cup milk (or almond milk for a dairy-free option)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (like parsley or basil), chopped (optional for garnish)
• > Go here to buy the must-have equipment and ingredients for creating a Savory  #Frittata di Cavolfiore  now.

Method

Step 1: Prepare the Cauliflower

1. Cook the Cauliflower: In a medium pot of boiling salted water, add the cauliflower florets and cook for about 5 minutes until they are tender but still firm. Drain and set aside to cool.

Step 2: Sauté the Aromatics

2. Sauté Onion and Garlic: In an oven-safe skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Then, add the minced garlic and cook for another minute until fragrant.

Step 3: Combine Ingredients

3. Mix Eggs and Cheese: In a large mixing bowl, whisk together the eggs, milk, and grated Parmesan cheese. Season with salt and pepper.
4. Add Cauliflower: Gently fold in the cooked cauliflower florets into the egg mixture.

Step 4: Cook the Frittata

5. Combine in Skillet: Pour the egg and cauliflower mixture into the skillet with the sautéed onions and garlic. Stir gently to combine all ingredients evenly.
6. Cook on Stovetop: Cook on medium heat for about 5 minutes, allowing the edges to set.

Step 5: Bake

7. Transfer to Oven: Preheat your oven to 350°F (175°C). Transfer the skillet to the preheated oven and bake for about 15–20 minutes, or until the frittata is set and lightly golden on top.

Step 6: Serve

8. Cool and Slice: Once done, remove the frittata from the oven and let it sit for about 5 minutes. Slice into wedges and garnish with fresh herbs if desired.

Variations

• Add Vegetables: Feel free to incorporate other vegetables like bell peppers, spinach, or zucchini.
• Cheese Variations: Swap the Parmesan for feta cheese or goat cheese for a different flavor profile.
• Protein Additions: Add cooked bacon, ham, or sausage for a heartier dish.
• > Go here to buy the must-have equipment and ingredients for creating a Savory  #Frittata di Cavolfiore  now.

Tips

• Freshness: Use fresh cauliflower for the best flavor.
• Cooking Technique: If you prefer a crusty bottom, you can cook the frittata on the stovetop longer before transferring it to the oven.
• Make Ahead: You can prepare the frittata a day in advance and reheat it in the oven.

Substitutions for Dietary Needs

• Dairy-Free: Use almond milk and nutritional yeast instead of milk and Parmesan cheese.
• Vegetarian: This recipe is naturally vegetarian, making it a perfect option for meat-free meals.

Nutritional Information Per Serving

• Calories: ~180
• Protein: 12g
• Fat: 12g
• Carbohydrates: 5g
• Fiber: 2g

Closing Thoughts

I hope this guide has made making Frittata di Cavolfiore seem a little less daunting! Have you tried it before? Please, be honest, and let me know in the comments below. I like to hear feedback from a real person like you, so please, leave your honest comment!