Mealtime Breakfast & Brunch Egg Breakfasts Frittata Cauliflower & Kale Frittata 4.4 (8) 7 Reviews Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD See More Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Updated on October 12, 2025 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Cook Time: 45 mins Total Time: 45 mins Servings: 4 Yield: 4 servings Nutrition Profile: Mediterranean Diet Low-Carb Bone Health Nut-Free Healthy Aging Healthy Immunity Low-Sodium Vegetarian High-Protein Gluten-Free Low-Calorie Jump to Nutrition Facts This frittata is a low-carb alternative to traditional Spanish tortillas.The eggs provide a substantial protein boost for muscle maintenance.Crumbled goat cheese adds a rich tang to the dish. Keep Screen Awake Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 4 servings 2 tablespoons extra-virgin olive oil, divided 1 small onion, sliced 2 cups small cauliflower florets ¼ cup water 5 cups chopped kale 3 cloves garlic, minced 1 teaspoon chopped fresh thyme ½ teaspoon salt, divided ½ teaspoon ground pepper, divided 8 large eggs ½ teaspoon smoked paprika ½ cup crumbled goat cheese or shredded Manchego cheese Directions Position a rack in upper third of oven; preheat broiler to high. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add onion and cook, stirring occasionally, until starting to brown, 2 to 4 minutes. Add cauliflower and water. Cover and cook until just tender, about 6 minutes. Add kale, garlic, thyme and 1/4 teaspoon each salt and pepper; cook, stirring often, until the kale is wilted, 2 to 3 minutes. Whisk eggs, paprika and the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the vegetables to the egg mixture; gently stir to combine. Wipe the pan clean; add the remaining 1 tablespoon oil and heat over medium heat. Pour in the egg mixture and top with cheese. Cover and cook until the edges are set and the bottom is brown, 4 to 5 minutes. Transfer the pan to the oven and broil until the top of the frittata is just cooked, 2 to 3 minutes. Originally appeared: EatingWell Magazine, November/December 2015 Save Rate Print Nutrition Facts (per serving) 293 Calories 21g Fat 8g Carbs 18g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1/4 frittata Calories 293 % Daily Value * Total Carbohydrate 8g 3% Dietary Fiber 2g 8% Total Sugars 3g Protein 18g 36% Total Fat 21g 27% Saturated Fat 7g 36% Cholesterol 383mg 128% Vitamin A 2899IU 58% Vitamin C 52mg 58% Folate 110mcg 27% Sodium 517mg 22% Calcium 152mg 12% Iron 3mg 15% Magnesium 37mg 9% Potassium 465mg 10% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.