This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.
Enjoy a savory Kale Frittata with cauliflower rice and Parmesan cheese for a healthy breakfast. This simple recipe is ready in less than half an hour, cooks in one pan, and doesn’t require any complicated ingredients.
Frittatas are a great gluten-free breakfast dish that’s higher in protein but low in carbs. They are easy to customize and full of flavor. Make this baked egg dish for brunch with friends or for a relaxing weekend breakfast at home.
If you like this kale frittata, you will love my red pepper zucchini frittata recipe and this egg white frittata with tomato and spinach.
Why You’ll Love This Recipe
- Only 4 Ingredients: This nutrient-rich cauliflower and kale frittata only requires 4 main ingredients: eggs, cauliflower rice, kale, and Parmesan cheese.
- Ready in Less Than 30 Minutes: Egg dishes are a fast and easy breakfast, even when elevated into a frittata. It takes less than 30 minutes to prepare all of the ingredients, mix them, and fully cook them.
- Low Carb and Low Calorie: Although this egg dish is hearty and full of vegetables, it remains low in carbs, with only 9 carbs per half of the kale frittata, and has approximately 150 calories per serving.
Table of Contents
Kale Frittata Ingredients
- Eggs: This kale egg frittata uses a combination of 6 egg whites and 3 whole eggs to increase the protein per serving.
- Cauliflower Rice: The cauliflower in this recipe increases the volume of the frittata, making it more filling, without adding a significant number of additional calories. For more creative ways to use cauliflower rice check out healthy chicken pot pie soup, my high protein smoothie, and this healthy fried rice recipe.
- Kale: Shredded kale, spinach, or other leafy greens contribute more nutrients to this breakfast dish.
- Parmesan Cheese: Add more flavor and saltiness with a little bit of cheese. You could use shredded cheddar, crumbled feta, or goat cheese instead of Parmesan if you prefer.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Make It Dairy-Free: Leave out the cheese to make this kale frittata recipe dairy-free, Paleo, and Whole30 friendly. You could also use a vegan cheese if you only need the recipe to be dairy-free. Also, use dairy-free milk.
- Add Meat: Pack in some extra protein and add ground breakfast sausage, ground turkey, or chopped bacon to this kale egg bake. Keep in mind that this will change the nutritional information listed on the recipe card. You could also try this sausage breakfast pizza.
- Use More Vegetables: Try this frittata with potatoes, butternut squash, tomatoes, onions, peppers, and other vegetables to change the flavor and add more veggies to your breakfast.
- Sub the Whole Eggs: Instead of using whole eggs, try using ½ – 1 cup of Greek yogurt or cottage cheese in your frittata for more protein.
How to Make a Kale Frittata
This delicious frittata with kale and cauliflower is the perfect weekend breakfast. It takes less than 30 minutes to make, and all you need is a 10-inch cast-iron skillet preheated over medium-high heat.
Step 1: Cook the Veggies. Cook the cauliflower in a covered skillet with ¼ cup of water until it is tender. If using frozen cauliflower, it will cook more quickly. Then add the chopped kale to the skillet with the cauliflower rice and cook for 2-3 minutes, until it wilts.
Step 2: Combine the Eggs and Veggies. Combine the eggs, milk, and seasonings and whip them with a hand mixer for about 3 minutes until they are fluffy. Add the vegetables to the eggs.
Step 3: Cook the Egg Mixture. Spray the skillet with nonstick cooking spray, then pour the egg mixture into it. Sprinkle the top with the Parmesan cheese and place the lid on the skillet. Cook for 5 minutes, or until the edges of the frittata have set.
Step 4: Bake the Frittata. Place the set frittata, without the lid, in the oven under the broiler for about 8 minutes until the frittata is fully cooked.
Expert Tips
- Use a Cast Iron Skillet: The ideal method for cooking a frittata is in a cast-iron skillet because they can be used on the stove and in the oven.
- Frozen Cauliflower Rice is Best: While you can make your own cauliflower rice, it is a tedious and messy process. I recommend purchasing riced cauliflower from the freezer section of the grocery store and thawing it out ahead of time. It also happens to cook more quickly.
- Don’t Overcook the Eggs: Closely monitor the frittata in the oven and remove it when the center becomes less jiggly. It will continue to cook outside of the oven, so remove it before it finishes baking to avoid overcooking.
- Storing: Keep leftovers in an airtight container in the refrigerator for up to 5 days.
Serving Suggestions
This kale egg frittata is an easy breakfast recipe that’s great for weekday mornings or lazy weekends at home. It’s a filling breakfast by itself, but it also pairs well with a breakfast feast with waffles, bacon, and lots of coffee. It’s also the perfect brunch dish to serve to your friends!
- For breakfast on the go, try these egg white bites or scrambled microwave eggs, but use cauliflower rice, kale, and Parmesan cheese in the recipe to mimic the flavors of this kale frittata recipe.
- Make this frittata for a fun weekend breakfast with healthy blueberry waffles or pumpkin protein pancakes.
- Add a slice of kale frittata between to a homemade Greek yogurt bagel or low carb cauliflower bread for a healthy and protein-rich breakfast sandwich.
Kale Frittata Recipe FAQs
Egg bakes are cooked solely in the oven, whereas a frittata is cooked on the stove and finished in the oven. Frittatas have a thicker, more custard-like texture due to this cooking method.
A frittata can be transferred from a skillet to a baking dish and finished in the oven. No need to run out and buy a cast-iron pan, though they are an amazing kitchen tool!
This recipe works well with frozen kale or spinach. Be sure to thaw the frozen greens in the refrigerator for 24 hours and then squeeze out the excess water using a cheese cloth. This keeps the frittata from becoming watery.
Absolutely! You can freeze leftovers wrapped in plastic wrap and placed in an airtight bag or container for up to 3 months. Be sure the frittata is completely cool so there isn’t extra moisture under the plastic wrap when you freeze it. Thaw it out and then reheat.
The easiest method is the microwave. Reheat the cauliflower frittata in the microwave for 30 seconds. If not heated through, continue heating in small increments to avoid overcooking. You can also reheat it in the oven at 350°F for 8-10 minutes. Be sure to thaw the frozen frittata for 24 hours in the refrigerator before reheating it.
More Delicious Healthy Egg Recipes
Breakfast
Sausage and Tomato Egg Casserole
Breakfast
Crockpot Egg Omelet
Breakfast
Healthy Quiche Recipe
Breakfast
Low Carb Pizza Frittata
If you tried this Kale Frittata Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Cauliflower Kale Frittata
Ingredients
- 1 cup Cauliflower Rice
- 1 cup Kale, shredded
- 1 1/2 teaspoon Parmesan
- 6 Egg Whites
- 2 Eggs
- 1 tablespoon Low Fat Milk, or milk of choice
- 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
- Remove the frittata from the oven when the center becomes less jiggly to avoid overcooking it.
- Use frozen cauliflower rice to reduce prep time and clean up. Just be sure to thaw it out and drain it before adding it to the skillet.
- Transfer your frittata from a skillet to a baking dish if you don’t have an oven-safe or cast-iron skillet.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I’ve never liked the idea of eating cauliflowers but I may just give this a go since it looks incredibly easy to make.
Let them get really soft when you sauté them and you won’t notice them in the eggs.
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!
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!