Cauliflower Kale Frittata


A satisfying cauliflower kale frittata with few ingredients that takes little time to make! A savory breakfast that's gluten-free and low calorie.

Prep Time:
10 mins
Cook Time:
25 mins
Total Time:
35 mins
1 frittata


  • 1 cup crumbled cauliflower

  • ¼ cup water

  • 6 egg whites

  • 2 large eggs

  • 1 tablespoon milk

  • salt and ground black pepper to taste

  • 1 cup kale, ribs removed, shredded

  • ½ teaspoon dried thyme

  • ¼ teaspoon garlic powder

  • cooking spray

  • 1 ½ teaspoons grated Parmesan cheese


  1. Heat a large cast iron skillet over medium-high heat. Add cauliflower to the hot skillet with water; cover and cook until cauliflower softens, about 8 minutes.

  2. While cauliflower is cooking, mix egg whites, whole eggs, milk, salt, and pepper together using an electric hand mixer in a bowl until fluffy, about 3 minutes.

  3. Stir kale, thyme, and garlic powder into the skillet mixture to combine. Cook until kale has wilted, 3 to 4 minutes; transfer vegetable mixture to the egg mixture and stir to combine.

  4. Spray the hot skillet with nonstick cooking spray. Pour in egg-vegetable mixture and sprinkle with Parmesan cheese. Cover and cook until edges are set, about 5 minutes.

  5. Meanwhile, set an oven rack about 6 inches from the heat source and preheat the oven's broiler to high.

  6. Uncover the skillet and broil in the preheated oven until the top of the frittata is set and cooked, about 8 minutes.

Nutrition Facts (per serving)

153 Calories
6g Fat
6g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 153
% Daily Value *
Total Fat 6g 8%
Saturated Fat 2g 10%
Cholesterol 188mg 63%
Sodium 363mg 16%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 6%
Total Sugars 3g
Protein 20g
Vitamin C 41mg 203%
Calcium 98mg 8%
Iron 2mg 11%
Potassium 466mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.