Cauliflower Kale Frittata {Low Carb, GF, Low Cal, Paleo}

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

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!

Author Skinny Fitalicious

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 2 slices

Calories 153 kcal

Print

Ingredients

• 1 cup Cauliflower Rice
• 1 cup Kale shredded
• 1.5 tsp Parmesan
• 6 Egg Whites
• 2 Eggs
• 1 tbsp Almond Milk unsweetened
• 1/2 tsp Thyme
• 1/2 tsp Garlic Powder
• Salt and Pepper

US Customary – Metric

Instructions

1. Heat a 10-inch cast-iron skillet over medium-high heat and add cauliflower crumbles to the skillet with 1/4 cup water.

2. 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.

3. While the cauliflower rice is cooking, mix eggs, milk, garlic powder, thyme, salt and pepper with a hand mixer until fluffy, about 3 minutes.

4. 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.

5. 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.

6. 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.

7. Slice into 2 large slices and serve or store in the refrigerator up to 5 days.

Recipe 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.

Course Breakfast

Cuisine American

Keyword 10 minute meal, cauliflower, cauliflower rice, crustless, dairy free, egg bake, frittata, gluten free, kale, low calorie, low carb, Paleo

Recipe Video

Nutrition facts per serving (1slice)

Calories 153 kcal

Fat 5 g

Saturated Fat 2 g

Trans Fat 1 g

Polyunsaturated Fat 1 g

Monounsaturated Fat 2 g

Cholesterol 164 mg

Sodium 271 mg

Potassium 624 mg

Carbohydrates 9 g

Fiber 2 g

Sugar 2 g

Protein 19 g

Vitamin A 3614 %

Vitamin C 80 %

Calcium 119 %

Iron 2 %

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About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.