Delicious by its own and AMAZING with a slice of Danish rye bread, this Frittata Cavolo is super easy to cook and loaded with healthy stuff. I love this recipe because it tastes almost too good to be true, but also because it actually was “the perfect food” for me during my healing journey.

Find out all the secrets to cooking this amazing Italian dish, plus a very short story about my healing journey. Let’s get started!

Before moving on to my little frittata-story, I want to share with you more reasons why you should try this recipe. This frittata is:

Delicious & Nutritious
A recipe to die for
Smells amazing
It’s sweet, spicy and salty
& Tastes like the best pizza you’ve ever had
Topped with the most delicious parmesan crust
Loaded with healthy fats
Packed with vegetables
Perfect as breakfast, lunch or dinner
& One of most satisfying recipe I’ve ever tasted

Freshly made hot and juicy Frittata Cavolo, top view

This frittata was my recipe for natural healing

This simple Frittata Cavolo recipe changed my life in a way that I could never have imagined …. You see, when I started my healing journey back in 2015-2016, I was eating this amazing dish every single morning (and sometimes in the evening too). It was one of the few things that I could eat without making me sick.

During my healing process, I became so fund of this recipe that I came-up with a few variations and this allowed me to eat my frittata every single day (and sometimes even twice a day). I used to love this recipe (and still do) and so does my wife. In fact, even today this frittata is a favorite in our little family, and a recipe that brings back powerful healing memories.

Looking back, I can recognize that my healing journey was about changing my mind in a way that allowed my body to transform, and later to heal. Cooking healthy recipes with real food ingredients (and lots of gut friendly fiber) was definitely the first step in my journey (and maybe the most important step of all). It gave me the motivation and the strength to move forward, and it taught me that food absolutely matters.

During that period of deep healing, of mind and body transformation, this simple recipe was a constant that I could revert to over and over again. It was amazing for me and I hope that you will love it too.

Frittata Cavolo top view progression shot

Frittata Cavolo “not so secret” ingredients

This frittata cavolo is somehow unique in the sense that it’s made-up of 3 different layers.

We start with the base layer which is made of cabbage, followed by the middle layer (made of eggs and raw vegetables), and we complete the recipe with a delicious cheese crust layer (plus a few other extras).

These are the ingredients that you’ll be using to make this delicious-amazing-nutritious frittata cavolo:

Base Layer

  • White Cabbage (or Pointed Cabbage)

Middle Layer

  • Eggs (use organic eggs from chickens grown in a responsible way)
  • Bell Pepper
  • Leeks
  • White or Brown Mushrooms (Portobello are also amazing)
  • Black Pepper (optional)
  • Chili or Jalapeño (optional)
  • Herbs: dill, parsley or basil (fresh or dried, use at least one)
  • Salt

Top Layer

  • Parmesan Cheese
  • Olives
  • Leeks (a few slices)
  • Tomato (optional)
Frittata Cavolo top view progression shot

Here’s how to prepare this Frittata

  • Start by adding chopped cabbage into an oven ready dish.
  • Next, prepare beaten eggs with salt, spices and vegetables. Be creative and experiment with your favorite veggies. For this recipe I used red peppers, mushrooms and leeks.
  • Note – Always include at least one of the following herbs: parsley, dill or basil. The herbs will enhance both the smell and the taste of this frittata.
  • Add beaten eggs (with veggies and spices) on top of the cabbage layer. The eggs will soak into the cabbage but the veggies will pretty much stay on top.
  • For the top layer use grated parmesan cheese (as much as you feel like).
  • Finish by decorating with green olives, maybe fresh basil, maybe tomato slices, … your choice of extras!
  • Bake in the oven for 30-40 min at 150 Celsius or until the parmesan has developed a solid yellow-orange crust.
  • Remove from the oven when done. Serve fresh or store in the fridge for up to 1 day. Enjoy without guilt!
Freshly made hot and juicy Frittata Cavolo, top view

Cooking Tips

Type of dish to use. You should use a heat resistant medium size tray, something like glass (Pyrex) or ceramic. In terms of size, your dish should accommodate the number of eggs used in the recipe. I discovered that it’s better to use a smaller dish than to use a bigger one, this way your frittata will turn out more “juicy”.

How much cabbage? Cabbage acts as the first layer of your frittata and will keep the eggs from sticking to the bottom. You should use as much as needed to cover the bottom of your dish.

How about cheese? You can use either grated parmesan cheese or cheddar cheese, or even both. I like using either Parmigiano Reggiano (which has a stronger taste) or Grana Padano (which is more neutral). As for cheddar, I always choose true English aged cheddar. For best results try using freshly grated cheese as this improves the flavor a lot.

Leeks is important! Leeks is one of the most important ingredients because it balances the eggs and cheese, and it the same time it adds an extra special aroma to this entire recipe.

Cooking notes. Since we are cooking this frittata in the oven, the eggs will expand a bit during the cooking process. Depending on the size of the dish, sometimes you’ll see a bit of hot cheese dripping out of the tray and into the oven. If this happens, take a minute to clean the oven and continue to cook using a slightly lower cooking temp.

Freshly made hot and juicy Frittata Cavolo

How to serve this Frittata Cavolo

This recipe can be served as is but, speaking for myself, I like it better with a slice of Danish rye bread (Dansk Rugbrød) or another sourdough type of bread.

I love the sour taste of a true sourdough bread which is always low in gluten and naturally fermented. Its taste will perfectly compliment this sweet, salty and spicy frittata like few things can.

Usually this recipe doesn’t need any kind of “extras” but you can definitely serve it with things like:

  • Fresh tomatoes and cucumber salad
  • Raw walnuts or pecans
  • Pickled cucumbers
  • Fermented vegetables
  • Your favorite sauce (keep it healthy)
  • Sour cream on top
  • Jalapeño or Chili pepper please!

I’m so happy to share this recipe with you and I truly hope that it will give you the same positive energy that it gave me. Plus it makes a great all-day delicious meal that I’m pretty sure you’ll love.

If you make this recipe, let me know so I can follow-up with you. I’m curious to see how it turned out for you, if you like it or what could be improved.

Share a photo on Social Media and tag it @refreshmyhealth and I will follow back on you. I’d also appreciate if you can come back and leave me a short review.

Sharing is caring, you know! Spread the love by sharing this post to someone you know will appreciate it.

5 from 4 votes

🇮🇹 FRITTATA CAVOLO 🇮🇹

Prep Time: 15 mins
Cook Time: 40 mins
Total Time: 55 mins
Servings: 2 servings
Print Recipe
Delicious by its own and AMAZING with a slice of Danish rye bread, this Frittata Cavolo was “the perfect food” for me, during my healing journey.

Equipment

  • Heat Resistant Tray
  • Bowl

Ingredients

Base Layer

  • 100 g fresh white or pointed cabbage (to cover the bottom of the dish)

Middle Layer

  • 5-6 medium eggs
  • 1/3 medium bell pepper (cubed)
  • 5 cm leeks (chopped)
  • 3-4 white or brown mushrooms (cut big)
  • black pepper (ground, as needed)
  • jalapeño (optional, as needed)
  • herbs: dill, parsley or basil (fresh or dried, use at least one)
  • 1 tsp Himalayan salt

Top Layer

  • 50-70 g parmesan cheese (grated, as much as needed)
  • 3-4 slices leeks
  • 4-5 olives (cut in half)
  • 1 tomato (optional, slices)

Instructions

Base Layer

  • Start by adding chopped cabbage into an oven ready dish. Use as much as needed to cover the base of your dish. The dish doesn’t have to be too big (see my pictures and also the Notes section below).

Middle Layer

  • Add red peppers, mushrooms and leeks to a bowl. Also include at least one of the following herbs: parsley, dill or basil.
  • Crack eggs into the same bowl and beat them using a fork.
  • Note - Alternatively, you could beat the eggs in a separate bowl and combine them with the veggies and spices afterwards.
  • Last step, add beaten eggs (with veggies and spices) over the cabbage layer. The eggs will soak into the cabbage but the veggies will pretty much stay on top.

Top Layer

  • For the top layer use grated parmesan cheese (as much as you need to cover everything) - I used the kind named Parmigiano Reggiano.
  • Finish by decorating with green olives, fresh dill, or maybe tomato slices, It’s up to you what kind of extras you’d like to use here.

How to Cook Frittata

  • Bake in the oven for 30-40 min at 150 Celsius or until the parmesan has developed a solid yellow-orange crust.
  • Inspect from time to time making sure not to burn the frittata on the sides or on top. You’ll know it’s ready when it starts to smell like a pizza.
  • That was it! Enjoy fresh and hot, or store in the fridge for next day.

Notes

Make sure to use an oven ready dish that’s big enough to include the cabbage, beaten eggs and the vegetables.
Stay away from a dish that is too big because the whole point of cooking this frittata is to end-up with a layered frittata (cabbage, eggs and veggies, cheese and toppings).
Use as much cabbage as you need to cover the bottom of your dish. This will keep the eggs from sticking to the bottom.
When it comes to parmesan cheese, I like using Parmigiano Reggiano or Grana Padano, and even Pecorino Romano. Sometimes I also used Cheddar cheese or a mix of parmesan and cheddar.
Depending on the size of dish used, sometimes you will see a bit of hot cheese dripping out of the tray and into the oven. If this happens, take a minute to clean the oven and continue to cook at a slightly lower cooking temp.
Course: Breakfast, Dinner, Lunch
Cuisine: Keto, Low-carb, Vegetarian, Whole30
Keywords: bell pepper, cabbage, eggs, herbs, leeks, mushrooms, olives, parmesan cheese
Author: Marcel Corbeanu
Marcel Corbeanu

Marcel Corbeanu

Hi, I'm Marcel! I'm a health coach, I write about health and wellness and I love cooking healthy food with fresh and simple ingredients.

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