Cauliflower and Spinach Frittata with Goat Cheese
A fluffy, oven-baked frittata loaded with cauliflower, spinach, and tangy goat cheese, ideal for a keto breakfast or brunch rich in fats and protein. This mediterranean-inspired keto (keto, low carb) ready in about 30 minutes pairs large eggs, small, chopped cauliflower florets, loosely packed fresh spinach for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 6 large eggs
- 1 cup small, chopped cauliflower florets
- 2 cups loosely packed fresh spinach
- 1/3 cup crumbled goat cheese
- 1/4 cup heavy cream
- 1 tbsp olive oil
- 1 minced garlic clove
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Step 1: Preheat oven to 375°F. Heat 1 tbsp olive oil in an oven-safe skillet over medium heat. Add 1 cup chopped cauliflower florets and 1 minced garlic clove, sautéing for 4-5 minutes until cauliflower is tender and garlic is fragrant.
- Step 2: Add 2 cups loosely packed fresh spinach to the skillet and cook for 1-2 minutes until wilted. Remove from heat.
- Step 3: In a medium bowl, whisk together 6 large eggs, 1/4 cup heavy cream, 1/2 tsp salt, and 1/4 tsp black pepper until fully combined and slightly frothy.
- Step 4: Pour the egg mixture evenly over the vegetables in the skillet. Sprinkle 1/3 cup crumbled goat cheese across the top.
- Step 5: Transfer the skillet to the preheated oven and bake for 15-18 minutes until the frittata is set in the center and lightly golden on top.
- Step 6: Remove from oven and let cool for 3 minutes before slicing and serving warm.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Cauliflower and Spinach Frittata with Goat Cheese take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Cauliflower and Spinach Frittata with Goat Cheese?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep large eggs from drying out.
Can I substitute ingredients in Cauliflower and Spinach Frittata with Goat Cheese?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Cauliflower and Spinach Frittata with Goat Cheese for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Cauliflower and Spinach Frittata with Goat Cheese keto?
Yes — this recipe is tagged keto, low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
