Spain on a Fork > All Recipes > Main Dishes > Spanish Cauliflower Omelette | Super HEALTHY & DELICIOUS Recipe
All Recipes, Main Dishes / May 15, 2023

Spanish Cauliflower Omelette | Super HEALTHY & DELICIOUS Recipe

This Spanish Cauliflower Omelette, known as Tortilla de Coliflor, is filled with layers of flavors, made with humble ingredients and is the perfect dish for any meal. Serve it next to a crunchy baguette for the ultimate Spanish experience.

Spanish Cauliflower Omelette
The difference between this omelette and the classic Spanish potato omelette, is that it´s filled with sauteed cauliflower, garlic and onions, instead of potatoes. This gives the omelette an incredible boost of nutrients and a delicious flavor.

Spanish Cauliflower Omelette
For the eggs I used cage-free organic eggs. However, you can use whatever eggs you like. When picking the head of cauliflower at the market, make sure it has no brown or yellow spots on it and that the florets are tightly knit together. This will ensure you are getting the freshest cauliflower.

Spanish Cauliflower Omelette

TIPS & TRICKS to Make this Recipe: Important to cook the omelette on a low medium heat. If you use anything higher, the eggs will brown too quickly and won´t fully cook in the inside. It took me about 4 minutes per side to cook the omelette. But of course, every pan and stove top heats differently. So it may take you 3 minutes or even up to 6 minutes per side.

Spanish Cauliflower Omelette

Key Ingredients & Cookware I used in this Recipe:

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Watch the Video Below on How to Make this Spanish Cauliflower Omelette

Spanish Cauliflower Omelette

Course Breakfast, Main Course
Cuisine Spanish
Prep Time 15 minutes
Cook Time 30 minutes
Servings 8
Calories 120 kcal
Author Albert Bevia @ Spain on a Fork


  • 3 tbsp extra virgin olive oil 45 ml
  • 1 head cauliflower 1 lbs / 450 grams
  • 1 onion
  • 4 cloves garlic
  • 6 cage free organic eggs
  • 2 tbsp chopped fresh parsley 8 grams
  • pinch sea salt
  • dash black pepper


  1. Fill a stock pot a little over half way with water, season generously with sea salt and heat with a high heat

  2. Meanwhile, remove the outer leaves from the head of cauliflower, then cut the head into 4 evenly sized pieces (through the stem), cut off the florets from each piece, making sure to cut the bigger ones into smaller ones, that way they´re all similar in size, add the florets into a colander and rinse under water

  3. Once the water comes to a boil in the stock pot, add in the florets of cauliflower, boil them between 4 to 6 minutes or until they are fork tender, but not mushy, then drain into a colander

  4. Meanwhile, finely chop the onion, roughly chop the garlic and crack the eggs into a large bowl, add in the chopped parsley and season with sea salt & black pepper, whisk together until well mixed

  5. Once the cauliflower is cool enough to handle, add it into a salad spinner and spin completely dry (you can also use a dish cloth)

  6. Heat a large nonstick fry pan with a medium heat and add in 2 tbsp (30 ml) extra virgin olive oil

  7. After a couple of minutes add in the chopped onion and garlic, mix continuously, after 3 to 4 minutes add in the florets of cauliflower, mix continuously for another 3 to 4 minutes, then season with sea salt & black pepper, mix together, then remove the pan from the heat and add everything into the bowl with the whisked eggs, mix together and let it sit

  8. Heat the same pan with a low-medium heat and add in 1 tbsp (15 ml) extra virgin olive oil, after a couple of minutes add in the egg and cauliflower mixture, making sure it´s all evenly spread out and in a flat layer

  9. After 3 to 4 minutes it´s time to flip the omelette to cook the otherside, first run a spatula through the outer edges to ensure it´s not sticking to the pan, then place a plate over the omelette that´s slightly smaller than the pan and in one swift move flip the pan into the plate, slide the omelette back into the pan, using the back of the spatula, push the omelette from the outer edges towards the center, this gives it that classic rounded edge

  10. Once the eggs are cooked through, about another 3 to 4 minutes, remove the pan from the heat and transfer the omelette into a serving dish, serve warm, at room temperature or even chilled, enjoy!

Nutrition Facts
Spanish Cauliflower Omelette
Amount Per Serving
Calories 120 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Trans Fat 0.01g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 123mg41%
Sodium 70mg3%
Potassium 292mg8%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 2g2%
Protein 6g12%
Vitamin A 263IU5%
Vitamin C 37mg45%
Calcium 42mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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  1. Ramya

    Cant wait to make this soon for me i never had spanish cauliflower omelette before perfect for my after office meals love your recipes as always brightens up my day everyday after work

    15 . May . 2023
    • Spain on a Fork

      Sounds great Ramya! Much love 🙂

      15 . May . 2023

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