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Cauliflower Kale Frittata is a low calorie egg bake with cauliflower rice, kale and spices! A savory protein breakfast that only has four ingredients and takes under 30 minutes to make! Low Carb + Gluten Free, Low Calorie, Paleo!
This Healthy Cauliflower Kale Frittata is surprisingly delicious and so easy to make! I know the combination of kale and cauliflower rice sounds strange in an egg recipe, but trust me. It's delicious!
Not only is this healthy frittata recipe easy to make and delicious, it's also low carb, low calorie, higher protein, gluten free and can be made Paleo friendly.
You may be asking what's the difference between a frittata and an egg bake? A frittata is an egg bake that's cooked partially on the stovetop and finished in the oven. Whereas, an egg bake is baked in the oven like a casserole. Frittata's are also made without a crust.
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Healthy Cauliflower Kale Frittata
I frequently use cauliflower and cauliflower rice in my recipes to add more volume without adding the calories like in this healthy chicken pot pie soup, healthy Zuppa Toscana, high protein smoothie and healthy fried rice recipe.
Here's a few more reasons why this cauliflower rice frittata is better for you than other frittata recipes!
- Low Calorie - Half the frittata equals one serving (it's large!) and has 153 calories. Calories are not everything as I mention in this free weight loss class. The balance of macronutrients is what's most important.
- High Protein - Each serving has 19 grams of protein which is good for breakfast or a meal. Most individuals don't eat enough protein at breakfast.
- Low Carb - Carbs are naturally low in this recipe as cauliflower rice and kale are carbohydrates that have few calories. Only 9 grams of carbs per serving which is considered low carb.
- Gluten Free - All ingredients are naturally gluten free.
- Paleo / Whole30 - This recipe can be easily made Paleo and Whole30 friendly by omitting the cheese.
Cauliflower Rice Frittata Ingredients
Here's what you need to make this frittata with cauliflower rice! You will also need a cast-iron skillet (I used a 10-inch, but a 12-inch works too) or you can use an oven safe skillet.
- Cauliflower Rice
- Kale, shredded
- Parmesan
- Egg Whites
- Eggs
- Dairy Free Milk
- Thyme
- Garlic Powder
- Salt and Pepper
How To Make A Low Carb Frittata With Cauliflower Rice
Making a low carb frittata with cauliflower rice is very easy! To start, heat a cast-iron skillet (I used a 10-inch, but a 12-inch works too) add the cauliflower rice to the skillet with a 1/4 cup of water.
Cover the skillet and cook about 8 minutes until the cauliflower rice softens. If you're using frozen cauliflower rice that's been pre-thawed, then you may only need to cook 3-5 minutes. For fresh cauliflower rice, it will take closer to 8 minutes.
While the cauliflower rice cooks, mix the egg whites, eggs, milk, thyme, garlic powder, salt and pepper in a mixing bowl using a hand mixer for 3 minutes until the eggs are very fluffy.
Chop the kale then add it to the skillet with the cauliflower rice stirring to combine. Cook until the kale has wilted about 2-3 minutes then remove the vegetables from the skillet and add them to the egg mixture.
Spray the skillet with nonstick cooking spray then add the eggs and vegetables back into the skillet, sprinkle with parmesan, cover and cook until the edges are set, about 5 minutes on the stovetop.
While it cooks, heat the oven broiler to high. Remove the cover and broil in the oven for 8 minutes or until the top of the frittata has set. Slice into 2 large servings and enjoy!
Substitutions For Cauliflower Kale Frittata
Here's the substitutions I recommend for this recipe. Remember when you make substitutions that it does change the nutritional values from what you see below in the recipe.
- Egg Whites - The egg whites are what increase the protein in this recipe. If you want to use whole eggs, you can but it will decrease the total protein per serving and increase the calories. 6 egg whites can be replaced with 3 whole eggs (there is less protein in 3 whole eggs than in 6 egg whites).
- Eggs - You can replace the whole eggs with egg whites. 2 whole eggs would be replaced by 4 egg whites. Additionally, you can use Greek yogurt or cottage cheese - 1/2 cup to 1 cup is what I recommend trying.
- Parmesan - You can omit this to make the frittata Paleo or use a dairy free cheese.
- Kale - Can be replaced with spinach or another leafy green.
- Almond Milk - Any dairy free milk or regular milk may be substituted.
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Cauliflower Kale Frittata
Ingredients
- 1 cup Cauliflower Rice
- 1 cup Kale shredded
- 1 1/2 teaspoon Parmesan
- 6 Egg Whites
- 2 Eggs
- 1 tablespoon Almond Milk unsweetened
- 1/2 teaspoon Thyme
- 1/2 teaspoon Garlic Powder
- Salt and Pepper
Instructions
- Heat a 10-inch cast-iron skillet over medium-high heat and add cauliflower crumbles to the skillet with 1/4 cup water.
- Cover the skillet to cook the cauliflower rice until it softens, about 8 minutes. If you're using frozen cauliflower rice that's been pre-thawed, then you may only need to cook 3-5 minutes. For fresh cauliflower rice, it will take closer to 8 minutes.
- While the cauliflower rice is cooking, mix eggs, milk, garlic powder, thyme, salt and pepper with a hand mixer until fluffy, about 3 minutes.
- Chop the kale then add it to the skillet with the cauliflower rice stirring to combine. Cook until the kale has wilted about 2-3 minutes then remove the vegetables from the skillet and add them to the egg mixture.
- Spray the skillet with nonstick cooking spray and add the eggs and vegetables back into the skillet, sprinkle with parmesan, cover and cook until the edges are set, about 5 minutes.
- Meanwhile heat the oven broiler to high. After 5 minutes, remove the cover and place the skillet in the oven for 8 minutes until the top of the frittata is fully cooked.
- Slice into 2 large slices and serve or store in the refrigerator up to 5 days.
Video
Notes
- Cauliflower rice is found frozen section or also in fresh produce at grocery stores. I prefer using frozen cauliflower rice that's been thawed and drained for this recipe.
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Mike says
I've never liked the idea of eating cauliflowers but I may just give this a go since it looks incredibly easy to make.
Megan says
Let them get really soft when you sauté them and you won't notice them in the eggs.
Noel Chapman says
Megan,
This looks really delicious! I have a love hate relationship with cauliflower but have given it more of a chance since I began my health and fitness journess. I tried making a cauliflower pizza crust which didn't turn out so good but this recipe is something I think our whole family will enjoy. Thanks for sharing. I look forward to trying it!
Megan says
Hi Noel! I understand the transition into eating different foods after my 80 pound weight loss 6 years ago. It can take time. Sometimes a long time. But as long as you're open to it and patient, it will happen. Hope you love the eggs!
Jerilyn says
Hi, your recipe looks good and easy. Any suggestions if your readers don't happen to have a cast iron skillet? Thanks! I am a new reader to your website! 🙂
Megan says
Yeah, welcome! Any oven proof skillet will work or even a glass baking dish.
Sarah @ Making Thyme for Health says
This looks amazing! I'm with you, cauliflower is so messy which is why I never bother making cauliflower rice. That's awesome that you can get it preshredded now. Makes life so easy!
Megan says
I know! I'm not sure what took them so long to finally make it.
Dani @ Dani California Cooks says
Need to find those cauli crumbles!! I've NEVER been able to find the elusive cauli rice from Trader Joe's. I always make my own, and stock up my freezer with it, but it does take time and can make your kitchen very messy.
Megan says
TARGET! Yours must have it. Mine isn't even a super Target.
Erin @ Erin's Inside Job says
Well I just got 90 eggs from Costco yesterday so I think I can make about 2515674 frittatas!
Megan says
Well that sure if a lot of frittatas and eggs. You better get cookin'!
Laura @ Sprint 2 the Table says
Can you believe it took them so long to sell crumbled cauliflower?! It's always the simplest stuff... no one thinks of it and then we're all like "duh" when they do.
Love the idea of this frittata. And that we're on the same cauliflower wavelength.
Megan says
The easy stuff is always the hardest.
michele @ paleorunningmomma says
Love frittatas, especially with kale which can do no wrong when paired with eggs! Shameless kale 4 lyfe lover 🙂
Megan says
I kind of am too!
Sam @ PancakeWarriors says
Megan omg I love this! I use the Trader Joe's frozen riced cauliflower for the same reason, the cauliflower goes EVERYWHERE! It's so crazy 🙂 I love this frittata, I actually make one very similar but add sundried tomatoes and it is TO DIE FOR! Thanks for sharing this one, pinning!
Megan says
Oh yum! I'll have to try adding some.
Susie @ SuzLyfe says
Need to find those cauli crumbles! You know me--if there are veggies and eggs involved...
Megan says
Omelette bar galore!
Kayla @ Blondes Have More Run says
I am so with you on hating to prep cauliflower!! What a pain in the ass! Luckily I have dogs who at least get the crumbles on the floor for me 🙂
Megan says
That's a one really good thing about dogs!
Blair says
I need to find those cauliflower crumbles around here! Such a convenient shortcut! I love that you added them to eggs, too. I bet this is delicious!
Megan says
I am already thinking all the ways I can use it. You will love!
lindsay says
I am obsessed with those crumbles! they have them at our Target too! you must get Blair! and um... YUM to this Megan
Megan says
Thanks friend xoxo