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Healthy Recipe: SMOKY FRITTATA

smokey frittata


This is an easy recipe that’s perfect for a weeknight meal, when paired with a simple side salad.  There is something about the texture of the cauliflower in the frittata that will win you over!


1 small                       Cauliflower, cut into medium-small florets

6 each                        Eggs

¼ cup                         Sour cream, light

2 T.                              Dijon mustard

2 tsp.                           Sweet paprika

3 T.                              Chives, finely chopped

¼ cup                         Sharp cheddar cheese, 2%

½ cup                         Smoked gouda cheese

¼ tsp.                          Salt

¼ tsp.                          Pepper

1 tsp.                           Olive oil



  • Simmer cauliflower in a large pan of boiling salted water for 4-5 minutes, or until semi-cooked.  Drain and dry.
  • Preheat oven to 375 degrees.  Break eggs into large bowl.  Add the sour cream, mustard and paprika and whisk well.  Make sure eggs and sour cream are thoroughly blended.
  • Stir in the chives and 75% of the cheeses—season with salt and pepper.
  • Heat olive oil in large ovenproof frying pan.  Fry the cauliflower for about 5 minutes (until golden brown on one side).  Pour the egg mixture over the cauliflower.
  • Use a fork to spread the cauliflower evenly throughout the egg mixture.  Cook on medium for ~5 minutes.
  • Scatter the other 25% of the cheeses on top. Carefully transfer pan to the oven.
  • Cook 10-12 minutes or until the frittata is set.  Remove from oven and rest 2-3 minutes before slicing into 6 portions.


NUTRITION220 calories per wedge (14 gm fat, 16 gm protein, 9 gm carb, 2 gm fiber)

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