Keto Cauliflower Frittata

Barbara is on a healthy keto diet so naturally, she wanted to turn Grandma Tessie’s Cauliflower Frittata into a healthy keto dish. This is just as good as Grandma’s original but it’s keto, low-carb, and gluten-free. It can be enjoyed for breakfast, lunch, or a side for dinner, plus it’s delicious and very healthy.

We recommend Penzeys Tuscan Sunset Salt Free Italian Seasoning for this recipe because it’s the best blend of herbs we’ve come across, is delicious, and doesn’t overpower the dish. If you’ve never used Penzeys spices before, please give them a try. We do not get paid by Penszeys but we really do love their herbs and spices.

Keto Cauliflower Frittata

Delicious Keto version of Grandma Tessie's Cauliflower Frittata. A great keto breakfast and gluten-free.
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Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Servings: 8 slices
Calories: 132kcal

Equipment

  • 1 Frittata Pan
  • 1 bowl
  • 1 3/4 cup size measuring cup
  • 1 very large skillet
  • 1 9" pie pans or serving dishes
  • 1 measuring teaspoon

Ingredients 

  • 1 small head of cauliflower florets only,
  • 1/2 large sweet onions sliced medium to thin
  • 2-3 Tablespoons EVOO as needed
  • 1/4 cup Parmigiana-Reggiano cheese grated
  • 1/2 cup Pecorino Romano cheese grated
  • 7 large eggs
  • 2 medium garlic cloves smashed
  • 1/2 tsp pink Himalayan salt
  • dash ground black pepper
  • 1 - 1½ tsp Penzeys Tuscan Sunset this is a salt-free Italian-style seasoning. Regular Italian seasoning can be used in place of Penzeys but Penseys Tuscan Sunset is delicious and mild.
Makes: 9inch round1inch height

Instructions

  • Wash and pat dry the cauliflower head then cut the florets and discard stems.
  • Slice onions lengthwise and set aside.
  • Smash garlic cloves and set aside.
  • In a bowl, add the Parmegiano-Reggiano & Pecorino Romano grated cheeses, eggs, and Tuscan Sunset seasoning. Beat well then set aside.
  • In a very large skillet, add 2 Tablespoons of EVOO until hot (medium heat). Add the onions and caramelize to a golden brown.
  • Once caramelized, add a bit more EVOO then add the raw cauliflower florets with the smashed garlic. Season with pink Himalayan salt & black pepper to taste. Cover and cook for about 8-10 minutes until cauliflower is cooked but not mushy. Remove from heat.
  • Heat the larger bottom part of the frittata pan then add 1 Tablespoon of EVOO plus a little to coat the top frittata pan. When hot enough add the cauliflower & onions to cover the bottom of the pan.
  • On a medium-low flame, add the egg mixture. Place the oiled frittata cover on top and cook for about 5 minutes. Flip the pan over and continue to cook for another 5 minutes. Remove the larger pan that's on top then slide the frittata from the upper pan into a 9" pie plate or serving dish. Garnish with some grated cheese and a sprig of fresh parsley if desired.
  • Cauliflower Frittatas can be frozen and then thawed before heating up in a microwave or oven.

Notes

Nutrition

Serving: 1pie slice | Calories: 132kcal | Carbohydrates: 4g | Protein: 6g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 169mg | Sodium: 289mg | Potassium: 154mg | Fiber: 1g | Sugar: 2g | Vitamin A: 269IU | Vitamin C: 17mg | Calcium: 140mg | Iron: 1mg

Please note: Although the Nutritional Facts are provided, we are not nutritionists and therefore cannot verify the accuracy of these calculations. Please verify any data you see here with your favorite nutrition calculator.

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Springtime Asparagus & Cheese Tart

 

This Easter we tried a new twist on our asparagus side dish and we loved it! We adapted this recipe from Food Network Kitchen making just a few tweaks. The whole family really enjoyed this new dish and requested we make it often. Whether you make it for a side dish,  appetizer, or for brunch it will  definitely be a hit! Enjoy 😋

Springtime Asparagus & Cheese Tart

A bed of puff pastry, fontina & gruyere cheese, and asparagus makes this a refreshing change to plain old veggies.
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Total Time: 48 minutes
Servings: 8
Calories: 340kcal

Equipment

  • 1 large bowl for ice bath
  • 1 11" x 15" rimmed baking sheet inside measurement
  • parchment paper
  • 1 large skillet

Ingredients 

  • 1 bunch asparagus , trimmed approximately 1-1.5" only.
  • 1 sheet frozen puff pastry , thawed
  • all-purpose flour , for dusting
  • 1 cup fontina cheese , grated
  • 1 cup gruyere cheese , grated
  • 2 Tablespoon minced shallot , may substitue with minced onion
  • 2 large egg yolks
  • 3 Tablespoons whole milk
  • 1/4 tsp ground nutmeg
  • Kosher salt
  • fresh ground pepper
  • 2 tsp EVOO
  • 1 tsp lemon zest

Instructions

  • Fill a large bowl with ice water and set aside.
  • In a large skillet bring 1" of water to a boil. Add the asparagus and cook for 2-5 minutes until bright green, crisp tender depending on the thickness of the asparagus. Drain and transfer to the ice bath to stop cooking; drain & pat dry with paper towels. Set aside.
  • Preheat oven to 400°F.
  • On a lightly floured clean surface, roll out thawed puff pastry into an 11" x 15" rectangle (to fit your pan). Line your baking sheet with parchment paper then transfer the rolled-out pastry into the pan. Prick all over with a fork.
  • Bake until light golden brown, about 10-12 minutes. Remove from oven and let cool in the pan.
  • While cooling the puff pastry, mix the fontina, gruyere, shallot or onion, egg yolks, milk, nutmeg, salt & pepper in a bowl until combined.
  • Once puff pastry is cooled, spread the cheese mixture evenly over the puffed pastry, leaving a 1" border on all sides.
  • Toss the asparagus with EVOO, 1/4 tsp salt, and pepper to taste. Arrange asparagus onto the tart and bake until the cheese mixture is slightly puffy, 15-20 minutes. Garnish with lemon zest.
  • Serve warm or at room temperature.

Nutrition

Serving: 1piece | Calories: 340kcal | Carbohydrates: 17g | Protein: 14g | Fat: 25g | Saturated Fat: 10g | Cholesterol: 84mg | Sodium: 332mg | Potassium: 178mg | Fiber: 2g | Sugar: 2g | Vitamin A: 803IU | Vitamin C: 4mg | Calcium: 288mg | Iron: 2mg

Please note: Although the Nutritional Facts are provided, we are not nutritionists and therefore cannot verify the accuracy of these calculations. Please verify any data you see here with your favorite nutrition calculator.

Tried this recipe? We would love to see!Mention @twiins_in_the_kitchen or tag #twiinsinthekitchen
@cookingwithtwiinsinthekitchenMention @cookingwithtwiinsinthekitchen