A cauliflower, spinach, and blue cheese frittata is a savory and satisfying dish that brings together the earthy flavors of cauliflower, the freshness of spinach, and the rich tang of blue cheese.
I love frittatas but sometimes the challenge is coming up with new fillings. Here I have used cauliflower which goes lovely with the blue cheese.
With each bite, you experience a medley of textures. The cauliflower maintains a slight firmness, providing a delicate crunch, while the spinach, wilted into the mixture, adds a tender, leafy quality. The eggs create a soft, velvety backdrop that holds everything together, while the melted blue cheese infuses the dish with pockets of creamy richness.
This post may contain affiliate links. Please read my disclosure policy for more information.
Jump to:
Carbs in Cauliflower
In a typical serving size of cauliflower, which is about 1 cup (approximately 100 grams) of chopped raw cauliflower, there are approximately 5 grams of carbohydrates. Out of these 5 grams of carbs, around 2 grams are dietary fiber, leaving about 3 grams of net carbs (total carbs minus fiber) per 1 cup of raw cauliflower.
Ingredients
With just a handful of ingredients, you can make a frittata packed with flavor.
- Cauliflower - fresh or frozen florets can be used.
- Eggs - Room temperature eggs can blend more evenly with other ingredients, creating a smoother mixture. When the eggs are at room temperature, they incorporate better with the other components, ensuring a more uniform distribution of flavors and ingredients throughout the frittata.
- Spinach - fresh or frozen can be used.
- Blue cheese - There are several types of blue cheese, each with its own unique flavor, texture, and aroma. We used a Danish blue but Stilton or Gorgonzola are a great option too.
- Garlic - adds an additional flavor.
- Heavy cream - helps with a fluffy frittata texture.
How to make cauliflower frittata
This frittata is baked in a dish in the oven which is a slight change for me. I normally cook my frittatas in a cast iron skillet, then finish off under the grill. This recipe in the oven worked out well, so I may start baking more frittatas from now on.
Pan fry cauliflower florets until golden.
Sautee spinach and add blue cheese.
Pour beaten egg mixture into pan.
Cook on stove and bake in oven.
Storage
Allow the frittata to cool completely at room temperature before storing it in the fridge. Once cooled, cover the frittata tightly with plastic wrap, aluminum foil, or transfer it to an airtight container. Refrigerate within two hours of cooking.
Reheat individual slices in the microwave for about 1-2 minutes or warm them in an oven at 350°F (175°C) for 10-15 minutes, or until heated through.
Recipe Tips
The cauliflower florets could be air fried or roasted before adding to the frittata.
If blue cheese is too strong for you, use a hearty Cheddar cheese.
Incorporate other ingredients for texture and flavor variation. Nuts like toasted walnuts or almonds, fresh herbs, or even crispy bacon bits can complement the cauliflower and blue cheese.
Freezing
For longer storage, wrap the cooled frittata tightly in plastic wrap or aluminum foil. You can freeze it whole or slice it and separate the slices with parchment paper to prevent sticking. Place it in a freezer-safe bag or airtight container.
When ready to eat, thaw the frozen frittata in the refrigerator overnight. Reheat in the oven at 350°F (175°C) for about 20-25 minutes or until heated through. You can also reheat individual slices in the microwave.
What to serve with cauliflower frittata
A frittata is a hearty meal by itself but it goes great with a side green salad, serving of low carb coleslaw, or grilled vegetables.
More Keto Frittata Recipes
Frittatas offer flexibility in ingredients. You can incorporate low-carb vegetables like spinach, bell peppers, mushrooms, and cauliflower, along with various cheeses or meats. This versatility allows for a wide range of low-carb options. Try these other frittata recipes:
Cauliflower, Spinach & Blue Cheese Frittata
Need Metric Measurements?
Use the button options below to toggle between US cups and Metric grams!
Ingredients
- 16 oz cauliflower florets
- 2 cloves garlic, minced
- 4 oz spinach, fresh
- 4 oz blue cheese
- 8 large eggs
- ½ cup heavy cream
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon black pepper
Instructions
- Preheat the oven to 375°F (190°C) degrees.
- Heat the olive oil in a large skillet or pan on a medium heat and sautee the cauliflower florets for 5-7 minutes until they are golden.
- Add the garlic and cook for a minute.
- Add the chopped spinach to the skillet and cook until it wilts, usually within 2-3 minutes.
- In a large mixing bowl, whisk the eggs, heavy cream, salt and black pepper until well combined.
- Pour the egg mixture into the skillet, spreading it out evenly and allow it to cook undisturbed for a couple of minutes until the edges start to set.
- Sprinkle the crumbled blue cheese evenly over the top of the frittata.
- Transfer the skillet to the preheated oven and bake for about 15-20 minutes, or until the frittata is set and the top is lightly golden.
- Once cooked, remove the skillet from the oven and let it cool for a few minutes. Sprinkle chopped fresh parsley on top for garnish, if desired.
- Carefully slice the frittata into wedges or squares. It can be served warm or at room temperature.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
These 35 dinner recipes are all keto friendly, low carb and gluten-free. A delicious selection of meat and seafood dinner recipes you and the family will enjoy.
Each recipe includes a list of ingredients, clear instructions, and nutritional information to help you track your daily macronutrient intake.
$3.99 Downloadable eBook
All my eBooks are in PDF format and can be downloaded onto your desktop computer, mobile, tablet or iPad. All prices are in US dollars.
