Cauliflower rice frittata

    25 min

    Make cauliflower 'rice' by grating or pulsing a whole head of cauliflower in a food processor. It's delicious in a frittata for a low carb meal that's ready in under 30 minutes.

    4 people made this

    Serves: 4 

    • 1 large head cauliflower, broken into large pieces
    • 2 tablespoons avocado oil
    • 1 pinch garlic salt, or more to taste
    • 475ml egg whites
    • 4 eggs
    • 1 pinch garlic powder, or more to taste
    • 1 pinch freshly ground black pepper, or more to taste
    • 1 pinch dried chilli flakes, or more to taste

    Prep:10min  ›  Cook:15min  ›  Ready in:25min 

    1. Run cauliflower through the food processor using the shredding blade or pulse to create cauliflower 'rice'.
    2. Preheat your oven grill.
    3. Heat avocado oil in an oven-safe pan over medium-high heat. Add cauliflower 'rice' and garlic salt; cook and stir until tender, 3 to 4 minutes.
    4. Whisk egg whites, eggs, garlic powder, black pepper and salt together in a bowl; pour over cauliflower mixture. Cook until eggs are mostly set, 5 to 7 minutes.
    5. Place pan under the grill until eggs are completely set, 5 to 7 minutes. Cool 5 minutes before serving.

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    Reviews & ratings
    Average global rating:

    Reviews in English (3)


    This was really good! Trader Joe’s cauliflower rice sautéed with Olive oil and garlic. When it was almost done, I added some thinly sliced zucchini and let cook for a few minutes. Added a little crumbled bacon. Beat 4 eggs with 1/4 cp milk, salt, and pepper. Poured over the rice/zucchini mix and topped with some queso. Baked at 350 for about 30minutes. Great flavor, although Next time I will skip the added salt. The queso was salty enough. I know I took quite A few liberties with the recipe, but will definitely make again and the basic concept is the same. Hubby and daughter liked as well!  -  19 Aug 2018  (Review from Allrecipes US | Canada)


    I did not have a pan that I could put in the oven. It needs this. I had to flip it to get it to cook on both sides. I did add some cheese on the top but I could have added more. I will try this again with the right pan. I liked the eggs with it. I would put more garlic in the recipe.  -  01 Apr 2017  (Review from Allrecipes US | Canada)


    I really liked this. I scaled it down to 1 serving, but it was still rather large! I used my box grater instead of the food processor just because I wanted easier clean-up. The cauliflower adds a mild flavor to the eggs and is so good for you. I added yellow pepper only because I needed to use it or lose it. At the end, I garnished with fresh tomatoes, again because I had them. This is a basic recipe that can easily be tweaked with green onion, other fresh veggies, additional spices, and even a paleo friendly cheese.  -  26 Apr 2016  (Review from Allrecipes US | Canada)