veggie packed frittata

veggie packed frittata with cauliflower crust

breakfast main course vegetarian

This veggie packed frittata with a cauliflower crust is hearty, super flavorful, and it is packed with healthy ingredients!  Some might call this frittata a quiche, since it technically has a crust.. but since there isn’t a traditional pie crust, I file it under frittatas.   Anyways, whatever you call this dish, it is delicious and all of these veggies and goat cheese really takes the frittata (or quiche) to the next level.

I learned how to make this cauliflower crust from  The preparation is almost the same, and it works great for this recipe!

Just like with my spinach and goat cheese quiche, the ingredients for the filling in this frittata are pretty flexible.  Dont have mushrooms in your fridge, but you have bell peppers?  Do it!  Want to replace the sweet potatoes for squash?  It’ll be yummy.  Just keep the measurements the same, so that you have the right filling to egg ratio.

veggie packed frittata with cauliflower crust

course Breakfast, brunch
cuisine American
keyword healthy, vegetarian


cauliflower crust

  • 1 head of cauliflower
  • 1/2 c grated parmesan
  • 1 egg
  • 1/4 t garlic powder
  • 1/2 t Kosher salt


  • 1 sweet potato peeled and cut into 1/2 inch cubes
  • 1 T extra virgin olive oil
  • 4 1/2 t Kosher salt
  • 1 1/2 t black pepper
  • 8 oz sliced mushrooms
  • 7 eggs
  • 1 1/4 c milk
  • crushed red pepper optional
  • 3 c baby kale or baby spinach, roughly chopped
  • 1/2 c crumbled goat cheese
  • 1 c halved grape tomatoes


Make the cauliflower crust.

  1. Preheat your oven to 425°. Line the bottom of a spring form pan with parchment paper, and place on top of a baking sheet, (this will catch anything spilling out as the frittata bakes.
  2. Cut florets from the cauliflower, and place in the bowl of a food processor. Pulse until florets are finely chopped, (you may need to do this in batches, if the food processor is too packed.)
  3. Transfer the cauliflower into a microwave safe bowl, and microwave for 3 minutes. Squeeze as much water out of the cauliflower as possible with a towel. Really get that water out, or you’ll have a soggy crust.
  4. Transfer the riced cauliflower into a large bowl. Stir in the parmesan, egg, garlic powder, and salt. Press the mixture evenly into the bottom of the spring form pan. I like to use the bottom of a measuring cup to get it nice and evenly flat. Press the crust up the sides of the pan, but it will not make it all the way to the top. The crust coats the bottom of the frittata, and comes up the sides just a little.
  5. Bake for 18 minutes, or until the crust starts to brown a little bit. Don’t turn off the oven- you’re gonna need it to prep some veggies, and then bake the frittata. Allow the crust to cool on a baking rack while you prepare the ingredients for the frittata.

Prepare the frittata.

  1. On a large baking sheet, toss the sweet potatoes with 1 T extra virgin olive oil, 1 t salt, and 1/2 t pepper. Bake in the oven at 425° for 30 minutes, flipping the sweet potatoes halfway through the cook time. Set baking sheet aside to slightly cool before mixing the sweet potatoes with the other ingredients.
  2. While the sweet potatoes are cooking, cook the mushrooms. Heat 1 T extra virgin olive oil in a pan over medium heat. Add the mushrooms. Cook the mushrooms until they sweat out all of their liquid, about 10 minutes, while stirring frequently. Once the mushroom liquid has mostly cooked off, and mushrooms are browned, add 1/2 t salt. Remove the mushrooms from the heat, and allow them to cool.
  3. Whisk the eggs and milk together in a bowl with 2 t salt, 1/2 t pepper, and crushed red pepper, (if using). Set aside.
  4. Now, it is time to place all of the veggies and cheese in the pan, and then pour the eggs on top. Arrange the sweet potatoes, mushrooms, kale / spinach, and goat cheese in the pan- well get to the tomatoes later. Pour the egg mixture on top of the vegetables. You may need to press the greens down a bit, to get them all covered with the eggs. Place the tomatoes on top, pressing them into the egg mixture. Sprinkle extra crushed red pepper on top for a little extra heat, (this is optional.)
  5. Carefully place the frittata in the oven. Bake for 45 minutes – 1 hour, or until the center of the frittata is set and does not jiggle. Allow to cool for at least 15 minutes before slicing.