Healthy Cauliflower Tart with Spinach and Mozzarella
This healthy cauliflower tart transforms tender cauliflower into a delicious, vegetable-packed base layered with sweet red peppers, fresh spinach, and melted mozzarella. Baked until golden and beautifully set, this crustless savory tart is light, satisfying, and perfect for a wholesome lunch, easy vegetarian dinner, or meal prep.
Categories: SNACKS
Ingredients
- 1 medium cauliflower (about 600 g cooked florets, steamed until tender and well-drained)
- 1 red bell pepper, thinly sliced
- 100 g fresh baby spinach
- 2 garlic cloves, minced
- 4 large eggs
- 100 g shredded mozzarella cheese
- 1 tablespoon olive oil
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon freshly ground black pepper
Cooking Instructions
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01
Preheat the oven to 180 degrees C (350 degrees F). Line a 9-inch round baking dish with parchment paper. Make sure the steamed cauliflower is tender, well-drained, and slightly cooled. Pat it dry with paper towels to remove excess moisture.
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02
Arrange the cooked cauliflower florets evenly across the bottom of the prepared dish. Using the flat bottom of a drinking glass, firmly press and flatten the cauliflower into a compact, even base. Pay special attention to the edges so the tart holds together after baking.
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03
Arrange the thinly sliced red bell pepper evenly over the cauliflower base. Add the fresh baby spinach, spreading it across the surface. Sprinkle the minced garlic over the vegetables and drizzle with olive oil.
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04
Crack the eggs into a medium mixing bowl. Add the salt and black pepper, then whisk thoroughly until smooth and well combined. Slowly pour the egg mixture over the vegetables, allowing it to spread evenly and settle between the layers.
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05
Sprinkle the shredded mozzarella evenly across the top. Place the dish in the preheated oven and bake for 20 to 25 minutes, or until the cheese is melted and golden, the edges are lightly browned, and the center is set with no visible liquid egg. If necessary, bake a few additional minutes until fully set.
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06
Remove the tart from the oven and allow it to rest for 5 to 10 minutes. This helps the egg mixture firm up and makes slicing easier. Carefully lift the tart from the dish using the parchment paper, cut into 4 portions, and serve warm.
Chef notes
For the best texture, drain the steamed cauliflower thoroughly before pressing it into the baking dish. Excess moisture can make the base watery. Press the cauliflower firmly with the bottom of a glass to create a compact layer that supports the vegetables and egg mixture. Slice the red bell pepper thinly so it softens evenly during baking without releasing too much moisture. Fresh baby spinach can be added directly without precooking. If using frozen spinach, thaw it completely and squeeze out all excess liquid. Low-moisture shredded mozzarella works particularly well because it melts beautifully without making the tart soggy. Shredded cheddar or Gruyere can also be used. If starting with raw cauliflower, steam the florets for approximately 10 to 12 minutes until fork-tender, then drain and cool before assembling. This adds time to the recipe. Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in an oven at 160 degrees C (325 degrees F) for 10 to 12 minutes, or until heated through.
