Scrambled Eggs with Cauliflower
Elevate your breakfast routine with these protein-packed Scrambled Eggs with Cauliflower, a healthy and flavorful twist on a classic favorite. This quick and easy recipe combines fluffy eggs with tender, sautéed cauliflower florets, offering a low-carb, nutrient-rich alternative to traditional scrambled eggs. Enhanced with aromatic green onions, a hint of spice from optional red chili flakes, and garnished with fresh parsley or cilantro, this dish strikes the perfect balance between comfort and nutrition. Ready in just 20 minutes, it’s ideal for busy mornings or a light, satisfying meal anytime. Serve it solo, with toast, or alongside a crisp salad for a wholesome start to your day. Keywords: scrambled eggs with cauliflower, low-carb breakfast, high-protein recipe, healthy egg recipes.
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Recipe Information
Ingredients
- 2 cups cauliflower florets
- 4 large eggs
- 2 tablespoons milk
- 1 tablespoon butter (or olive oil)
- 2 tablespoons green onions, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red chili flakes (optional)
- 1 tablespoon parsley or cilantro, chopped (optional garnish)
Instructions
Wash the cauliflower florets thoroughly and pat them dry.
Chop the cauliflower florets into small, rice-sized pieces. Alternatively, pulse them in a food processor for a few seconds to achieve the same texture.
In a mixing bowl, crack the eggs and add the milk, salt, and black pepper. Whisk until the eggs are well combined and frothy.
Heat a large non-stick skillet over medium heat and add the butter or olive oil.
Add the chopped cauliflower to the skillet and sauté for 3-4 minutes until slightly softened, stirring frequently.
Sprinkle the chopped green onions into the skillet and cook for an additional 1-2 minutes.
Lower the heat to medium-low and pour the whisked eggs into the skillet. Let them sit undisturbed for 10-15 seconds to begin setting.
Using a spatula, gently push the eggs from the edges toward the center of the pan, continuously folding them to form soft curds. Avoid over-stirring to retain some texture.
Cook the eggs for 2-3 minutes, or until they are cooked to your preferred level of doneness. Stir in the red chili flakes if using.
Remove the pan from the heat and garnish with chopped parsley or cilantro if desired.
Serve immediately and enjoy your scrambled eggs with cauliflower, either on its own or paired with toast or a side salad.
Nutrition Facts
Calories |
457 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 42% | |
| Saturated Fat | 13.8 g | 69% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 778 mg | 259% | |
| Sodium | 1539 mg | 67% | |
| Total Carbohydrate | 17.5 g | 6% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 5.8 g | ||
| Protein | 29.5 g | 59% | |
| Vitamin D | 4.5 mcg | 23% | |
| Calcium | 211 mg | 16% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1010 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
