Cauliflower and Spinach Frittata with Yogurt-Dill Sauce

This Cauliflower and Spinach Frittata is a healthy and delicious one-pan meal, packed with vegetables and creamy mozzarella cheese. Perfect for breakfast, brunch, or a light dinner, this frittata is paired with a tangy yogurt-dill sauce for an added burst of freshness. It’s easy to make and full of wholesome flavors.

Preparation Time

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

Ingredients

For the Frittata:

• 1 cauliflower, cut into small florets
• 1 onion, finely chopped
• 3 cloves of garlic, minced
• A handful of spinach leaves
• Olive oil, for sautéing
• 4 eggs
• Salt and black pepper, to taste
• 4 tbsp cream cheese
• 1 tsp baking powder
• 90g (3.2 oz) mozzarella cheese, shredded

For the Yogurt-Dill Sauce:

• 250g (1 cup) yogurt
• Fresh dill, chopped (to taste)
• ½ lemon, juiced
• Salt, to taste

Directions

1. Prepare the Cauliflower:
   • Bring a pot of salted water to a boil. Add the cauliflower florets and cook for 3–5 minutes until slightly tender.
   • Drain and set aside.
2. Sauté the Vegetables:
   • Heat a drizzle of olive oil in a skillet over medium heat.
   • Add the chopped onion and garlic, and sauté until translucent and fragrant.
   • Stir in the spinach leaves and cook until wilted.
   • Add the boiled cauliflower florets, season with salt and black pepper, and mix well. Remove from heat.
3. Prepare the Egg Mixture:
   • In a large bowl, whisk the eggs until smooth.
   • Add the cream cheese and baking powder, and whisk until combined.
   • Stir in the shredded mozzarella cheese.
4. Assemble the Frittata:
   • Preheat your oven to 180°C (356°F).
   • Grease a baking dish or ovenproof skillet with olive oil.
   • Spread the sautéed vegetable mixture evenly in the dish.
   • Pour the egg mixture over the vegetables, ensuring everything is well-coated.
5. Bake the Frittata:
   • Bake in the preheated oven for 20–25 minutes, or until the top is golden and the frittata is set.
6. Prepare the Yogurt-Dill Sauce:
   • In a small bowl, combine the yogurt, chopped dill, lemon juice, and a pinch of salt. Mix well and refrigerate until ready to serve.
7. Serve:
   • Slice the frittata into wedges and serve warm with a dollop of yogurt-dill sauce on the side.

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Serving Suggestions

• Pair with a side of roasted potatoes or a fresh green salad for a complete meal.
• Serve with crusty bread or pita for a hearty breakfast.

Cooking Tips

• Do not overcook the cauliflower; it should remain slightly firm to avoid becoming mushy.
• For a spicier flavor, add a pinch of chili flakes or smoked paprika to the egg mixture.
• If you don’t have an ovenproof skillet, transfer the mixture to a greased baking dish before baking.

Nutritional Benefits

• Cauliflower: High in fiber, vitamins C and K, and antioxidants.
• Spinach: Packed with iron, calcium, and vitamins A and C.
• Eggs: A great source of protein and essential nutrients.
• Yogurt-Dill Sauce: Provides probiotics and fresh, tangy flavor.

Dietary Information

• Gluten-free
• Vegetarian-friendly

Nutritional Facts (Per Serving)

• Calories: 180
• Protein: 12g
• Carbohydrates: 8g
• Fat: 12g
• Fiber: 2g

Storage

• Store leftover frittata in an airtight container in the refrigerator for up to 3 days.
• Reheat in the microwave or oven before serving.
• The yogurt-dill sauce can be refrigerated for up to 3 days in a covered container.

Why You’ll Love This Recipe

• It’s a healthy, high-protein meal packed with veggies and flavor.
• Easy to prepare and versatile, suitable for any time of day.
• The creamy yogurt-dill sauce perfectly complements the savory frittata.
• It’s gluten-free, vegetarian, and can be adapted to personal preferences.

Conclusion
This Cauliflower and Spinach Frittata with Yogurt-Dill Sauce is the perfect balance of hearty, savory, and refreshing flavors. With its soft, cheesy texture and nutrient-packed ingredients, it’s a dish that will leave you satisfied and energized. Serve it at brunch or as a light dinner, and watch it become a household favorite!

Frequently Asked Questions

1. Can I use frozen cauliflower?
   Yes, thaw and drain the cauliflower before boiling to avoid excess water.
2. Can I substitute spinach with another leafy green?
   Absolutely! Kale, Swiss chard, or arugula are great alternatives.
3. Can I make this frittata dairy-free?
   Yes, use dairy-free cream cheese and mozzarella substitutes, and skip the yogurt sauce.
4. Can I add other vegetables to the frittata?
   Definitely! Mushrooms, zucchini, or bell peppers work well in this dish.
5. What if I don’t have an oven?
   You can cook the frittata on the stovetop over low heat with a lid until set.
6. Can I use Greek yogurt for the sauce?
   Yes, Greek yogurt works perfectly and adds extra creaminess.
7. How do I know when the frittata is done?
   The frittata is ready when the top is golden, and a toothpick inserted in the center comes out clean.
8. Can I freeze leftovers?
   While fresh is best, you can freeze the frittata for up to 1 month. Thaw and reheat before serving.
9. Can I replace mozzarella with another cheese?
   Yes, cheddar, feta, or Gruyère are delicious substitutes.
10. Can I prepare the frittata in advance?
    Yes, make it ahead and store in the refrigerator. Reheat in the oven before serving.