Mixed Persian Frittata (Kuku Sabzi…sort of)

I’ve talked before about the Persian restaurant where I used to work in college. Persian food remains one of my favorite cuisines, and I still have cravings for it all the time! Around Persian New Year, the restaurant would serve a special dish called Kuku Sabzi. Kukus are a bit like frittatas – egg dishes that are great to clean produce and cheeses out of your fridge. Kuku Sabzi is packed full of herbs that make it bright green, which is probably what makes it my favorite Kuku recipe.

Recently, my mother sent me a recipe for cauliflower Kuku! I work right next to a Trader Joes and have been coming home with their bags of riced cauliflower frequently. I’m always looking for new ways to use it since I don’t love it on its own. It’s great for adding bulk to more calorie-dense recipes (and someday I’ll manage to successfully make cauliflower pizza).

I decided to merge the two and pare them down to ingredients I could find much more easily while maintaining the awesome flavor I love. This is by no means a traditional dish, but it’s still tasty and a serving size is a pretty bulky quarter of the entire recipe! It keeps well in the fridge and is still delicious cold in a sandwich. Hello, easy on-the-go breakfast. With the olive oil, this meal is very balanced, which I sorely need! I hit my carbs without a second thought, but I surprisingly struggle with hitting fats. If you don’t have that issue, you can switch out the whole eggs for egg substitute and/or reduce the olive oil and use non-stick spray to sauté the onions.


2 tbsp. olive oil
1 medium onion, diced
1.5 tbsp. minced garlic
1 16 oz. package riced cauliflower
8 eggs
1 tbsp. baking powder
½ tsp. ground cardamom
¼ tsp. ground cumin
½ tsp. ground turmeric
1 cup chopped parsley
1 cup chopped cilantro
1 cup chopped dill
Salt and pepper to taste
Non-stick spray

  1. Preheat the oven to 400 F.
  2. Heat the olive oil in a large frying pan over medium heat and add the onion. Stir, then add the garlic. Sauté until onions start to turn translucent.img_5518
  3. Add cauliflower to the pan and stir. I sprayed a bit of olive oil spray on top to help coat the whole mixture. Cook, stirring occasionally until cauliflower is cooked (it will become slightly translucent and golden), about 5 minutes. Remove pan from heat and set aside.
  4. In a large bowl, whisk together the eggs, baking powder, spices, salt, and pepper. Add the herbs and whisk lightly to combine. Slowly stir in the cauliflower, onions, and garlic.img_5517
  5. Spray a 9” by 12” baking pan with non-stick spray (I used olive oil spray). Pour in egg mixture.img_5519
  6. Bake until center is set and edges start to pull away from the pan, 20-25 minutes, depending on your oven.img_5521
  7. Allow to cool slightly before slicing into 6 segments. This is delicious at any temperature, but I prefer it warm with lavash or pita bread. Enjoy!


Calories: 201
Protein: 12 g
Carbohydrates: 10 g
Fat: 13 g


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