Tunisian Style Baked Cauliflower Frittata Recipe
Experience the rich, bold flavors of North Africa with this Tunisian Style Baked Cauliflower Frittata recipe—a vibrant dish that marries wholesome veggies with savory spices. Tender roasted cauliflower is seasoned with cumin, paprika, and garlic for a smoky depth, while creamy feta cheese and the fiery kick of harissa paste elevate every bite. Balanced with fluffy eggs and a hint of parsley, this oven-baked frittata is easy to prepare and perfect for a hearty breakfast, brunch, or light dinner. Simple yet bursting with flavor, this gluten-free recipe is a nutritious crowd-pleaser ready in under an hour. Garnish with fresh herbs and serve warm for a satisfying, protein-packed meal.
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Recipe Information
Ingredients
- 500 grams Cauliflower florets
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 2 cloves Garlic cloves, minced
- 6 large Eggs
- 60 ml Milk
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Harissa paste
- 100 grams Feta cheese, crumbled
- 0.5 teaspoon Baking powder
Instructions
Preheat your oven to 180°C (350°F). Lightly grease a 9-inch (23 cm) ovenproof dish or skillet with olive oil.
Place the cauliflower florets on a baking tray. Drizzle them with 1 tablespoon of olive oil, and sprinkle with half the salt, black pepper, cumin, and paprika. Toss to coat evenly.
Roast the cauliflower in the preheated oven for 15-20 minutes until tender and slightly golden. Remove from the oven and set aside to cool slightly.
In a medium bowl, whisk together the eggs, milk, remaining salt, baking powder, harissa paste, and minced garlic until well combined.
Fold the roasted cauliflower, chopped parsley, and feta cheese into the egg mixture.
Heat the remaining tablespoon of olive oil in your greased skillet over medium heat, then pour in the egg mixture. Smooth the surface with a spatula and cook for 3-4 minutes on the stove top until the edges begin to set.
Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the frittata is puffed and golden and the center is set.
Remove from the oven and allow the frittata to rest for 5 minutes before slicing. Garnish with extra parsley if desired and serve warm or at room temperature.
Nutrition Facts
Calories |
291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.9 g | 27% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 303 mg | 101% | |
| Sodium | 1038 mg | 45% | |
| Total Carbohydrate | 10.9 g | 4% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 4.4 g | ||
| Protein | 16.5 g | 33% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 228 mg | 18% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 588 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
