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!
Servings: 2 slices
Calories: 153kcal
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.
Nutrition
Serving: 1slice | Calories: 153kcal | Carbohydrates: 9g | Protein: 19g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 164mg | Sodium: 271mg | Potassium: 624mg | Fiber: 2g | Sugar: 2g | Vitamin A: 3614IU | Vitamin C: 80mg | Calcium: 119mg | Iron: 2mg