By Mayo Clinic Staff

Dietitian's tip:

If you can't find smoked Gouda, add 1/4 teaspoon of liquid smoke to regular Gouda cheese.

Number of servings

Serves 6
  1. Healthy carb


  1. 1 small head cauliflower, cut into medium florets
  2. 6 eggs
  3. 1/4 cup light sour cream
  4. 2 tablespoons Dijon mustard
  5. 2 teaspoons paprika
  6. 3 tablespoons finely chopped chives
  7. 1/4 cup shredded 2% sharp cheddar cheese
  8. 1/2 cup shredded smoked Gouda cheese
  9. 1/4 teaspoon salt
  10. 1/4 teaspoon ground black pepper
  11. 1 teaspoon olive oil


Heat the oven to 375 F. In a large pan of boiling salted water, simmer the cauliflower for 4 to 5 minutes, or until semicooked. Drain and dry the cauliflower.

In a large bowl, combine the eggs, sour cream, mustard and paprika. Whisk until well-blended. Stir in the chives and 3/4 of the cheeses. Season the mixture with salt and pepper. In a large oven-safe frying pan, heat the olive oil. Fry the cauliflower for 5 minutes, until golden brown on one side. Pour the egg mixture over the cauliflower. Cook over medium heat for 5 minutes. Sprinkle mixture with the remaining cheese, and transfer the pan to the oven. Cook for 10 to 12 minutes or until the frittata is set. Remove from the oven and let frittata sit for 2 to 3 minutes. Cut into 6 wedges.

Nutritional analysis per serving

Serving size: 1 wedge (1/6th recipe)

  • Calories 163
  • Total fat 11 g
  • Saturated fat 5 g
  • Trans fat 0 g
  • Monounsaturated fat 3 g
  • Cholesterol 199 mg
  • Sodium 467 mg
  • Total carbohydrate 5 g
  • Dietary fiber 2 g
  • Total sugars 1 g
  • Protein 11 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

April 19, 2016