Cauliflower and Feta Omelet

Vegetarian
Gluten Free
Health score
24%
Cauliflower and Feta Omelet
30 min.
2
449kcal

Suggestions


Start your day on a delicious note with this Cauliflower and Feta Omelet, a perfect blend of flavors and textures that will tantalize your taste buds. This vegetarian and gluten-free dish is not only easy to prepare but also packed with nutrients, making it an ideal choice for breakfast, brunch, or even a light lunch. In just 30 minutes, you can whip up a meal that serves two, ensuring that you and a loved one can enjoy a wholesome start to your day.

The star of this recipe is the cauliflower, which adds a delightful crunch and a subtle earthiness to the omelet. Combined with the creamy, tangy feta cheese and the fresh brightness of parsley, each bite is a celebration of flavors. The addition of garlic enhances the overall taste, making this omelet not just a meal, but a culinary experience.

With a caloric breakdown that emphasizes healthy fats and protein, this dish is not only satisfying but also nourishing. Whether you're looking for a quick morning meal or a leisurely brunch option, this Cauliflower and Feta Omelet is sure to impress. So grab your frying pan and get ready to create a dish that is as beautiful as it is delicious!

Ingredients

  • 0.5 medium head cauliflower cut into 1-inch-wide florets (3 cups)
  • large eggs 
  • ounces feta crumbled
  • 0.3 cup flat-leaf parsley leaves packed
  •  garlic clove minced
  • 2.5 tablespoons olive oil extra-virgin

Equipment

  • frying pan
  • pot holder

Directions

  1. Beat eggs with 1/4 teaspoon salt.
  2. Heat oil in a 10-inch heavy nonstick skillet over medium-high heat until it shimmers, then sauté cauliflower until browned and tender, 5 to 9 minutes. Reduce heat to medium, then add garlic, 1/4 teaspoon salt, and 1/8 teaspoon pepper and sauté 1 minute.
  3. Pour eggs over cauliflower. Cook, lifting edges to let uncooked egg run underneath and shaking skillet occasionally to loosen omelet, until almost set, 4 to 5 minutes. Slide out onto a large plate. Put skillet over omelet and, using pot holders, firmly hold plate and skillet together, then invert omelet back into skillet and cook 1 to 2 minutes. Slide out onto plate and sprinkle with feta and parsley.
  4. Gourmet

Nutrition Facts

Calories449kcal
Protein20.07%
Fat71.04%
Carbs8.89%

Properties

Glycemic Index
60.5
Glycemic Load
1.88
Inflammation Score
-8
Nutrition Score
30.686956384908%

Flavonoids

Apigenin
16.22mg
Luteolin
0.23mg
Kaempferol
0.63mg
Myricetin
1.14mg
Quercetin
0.82mg

Nutrients percent of daily need

Calories:449.45kcal
22.47%
Fat:35.95g
55.31%
Saturated Fat:10.3g
64.35%
Carbohydrates:10.12g
3.37%
Net Carbohydrates:6.96g
2.53%
Sugar:3.29g
3.65%
Cholesterol:490.23mg
163.41%
Sodium:548.61mg
23.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.85g
45.71%
Vitamin K:156.73µg
149.26%
Vitamin C:79.73mg
96.64%
Selenium:43.71µg
62.44%
Vitamin B2:0.91mg
53.28%
Phosphorus:412.93mg
41.29%
Folate:161.2µg
40.3%
Vitamin B5:3.19mg
31.88%
Vitamin B6:0.62mg
31.13%
Vitamin A:1426.57IU
28.53%
Vitamin E:4.06mg
27.04%
Vitamin B12:1.59µg
26.53%
Calcium:254.63mg
25.46%
Iron:3.56mg
19.8%
Zinc:2.91mg
19.43%
Potassium:667.63mg
19.08%
Vitamin D:2.61µg
17.42%
Manganese:0.3mg
15.14%
Fiber:3.15g
12.62%
Vitamin B1:0.17mg
11.67%
Magnesium:46.07mg
11.52%
Copper:0.17mg
8.54%
Vitamin B3:1.21mg
6.06%
Source:Epicurious