Cauliflower, Coriander, Onion & Tomato Fritata [Dairy free, Grains free, Gluten free, Sugar free]


Cauliflower, chilli, coriander, onion and tomato Fritata

Cauliflower and egg is a regular feature in many South African Indian households, I grew up on it! :)  My mom or dad would briskly cook up a quick cauliflower curry to which whisked egg and coriander was added to it, with whole cauliflower florets, still crunchy.  What memories this meal evokes!

This recipe is one of Asha Maharajs’, the Indian culinary expert from Durban!  She also uses cauliflower florets in her recipe.  I decided to make this fritata using roughly chopped florets or a larger riced version of cauliflower.  The inclusion of cumin seeds,  garlic, tumeric powder and green chilli, coupled with fresh coriander delivers to this anytime egg dish a fabulous tasting meal, coupled with a salad, it provides a filling, nutritious meal that is low carb too.  I also refrigerate this over two to three days and have a ready prepared meal for the times that I need it.  The cauliflower mixture may be added to beaten egg and poured into muffin moulds and oven-baked for cauliflower and egg muffins, a different savory muffin for those favouring a low-carb lifestyle.  Most vegetable and/or protein added to the egg mixture, herbs and seasoning as preferred will make an amazing and easy to prepare fritata.

For complete decadence, and if you have the occasional cheese in your meal-plans, once cooked, the fritata may be topped with cheese and oven-grilled in the pan until the cheese melts and becomes crusty.  No cheese in  your plan? Nutritional flakes may be mixed into the egg before adding to the cauliflower mix to give it a cheesy taste.


2 tblsp coconut oil, extra virgin olive oil, grass-fed butter, or ghee

1 tsp cumin seeds

1 small-medium sized onion chopped

1 tsp freshly ground garlic

2-4 green chillies, chopped (omit for a less pungent fritata)

1/2 tsp tumeric poweder

1 cup cauliflower florets, whole or grated as for cauliflower rice

1 small tomato, chopped

fresh coriander, chopped

5 large eggs

Himalayan or Sea salt to taste

Here’s How

  • Heat oil of choice in a non-stick frying pan
  • Add in the onion, garlic, green chilli and cumin seeds and saute until soft.


  • Stir in the tomato, tumeric powder and cauliflower.  Lower the stove-top heat and cook for 5-8 minutes until most of the moisture created by the tomato has evaporated.


  • Add in the coriander and salt, whisk the eggs and pour into the cauliflower mix.



  • Cover with a lid and coo for 5-6 minutes until the eggs are cooked.


  • Serve on it’s own, as preferred, or for a fuller meal, with a crisp garden salad.


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Prava Singh

A Mom, daughter, wife, sister, aunt and friend experiencing life through an evolutionary body with a revolutionary mind... A recent past former Type 2 insulin dependent and hypertensive walking time-bomb for 13.5 years, I have made positive lifestyle changes that has aided and abetted my health status for my overall betterment. Passionate about all things food, with a proud Indian heritage, I regularly blog my culinary attempts that have worked for me in my endeavours to break the shackles of food addictions and food slavery. Passionate about people too, my decision to share these endeavours is driven by informing others that a lifestyle change through food is indeed possible. I have indeed survived high school and survived life too in the most interesting and thought-provoking ways. Having lost over 50kgs of excess weight in just under a year, I have reclaimed my life and am thoroughly enjoying the journey.

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