Keto Cauliflower & Egg Skillet is a nutritious & exciting breakfast that makes your morning good and gives you a healthy & colorful start for the day. This morning skillet perfectly fits the principles of the keto diet(low-carb, high-fat(healthy) & proteins). Keto Cauliflower & Egg Skillet with cherry tomatoes and green onions features the fresh & colorful veggies, eggs full of calcium and proteins & simple seasonings to have a delicious & quick skillet for you.
Go through the full recipe to enjoy the perfectly delicious & nutritious breakfast!
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Diet: Keto, vegetarian, low in carbs, free from gluten
- Course: Breakfast, brunch, or light dinner
- Cuisine: Mediterranean/American
- size/serving: 1.25 cups (when cooked)
- Total servings: Three servings
- Time for preparation: Ten mins
- Time to cook: Fifteen(15) mins
- Working time(total): Twenty-five mins
- Mode of difficulty: Easy
- Basic mode of cooking: Sauteing/Pan-frying(stove-based)
REQUIRED TOOLS:
- Spoons & cups for measuring
- A non-stick skillet(big/normal in size)
- Bowl for mixing
- Spoon(wooden)/spatula
- A food processor/grater
- Knife
- Board for cutting/chopping
INGREDIENTS:
- Flakes of red pepper, a pinch
- 2 cups of cauliflower rice
- A quarter cup of cheese, grated
- 3 eggs, big
- To taste of salt & pepper(black)
- 0.5 cup of halved tomatoes(cherry)
- Powdered garlic, 1/4th tsp.
- 0.25 cup of chopped green onions
- Oil of olives/avocado, 2 tbsp.
INGREDIENT NOTES:
EGGS:
- Use big-sized eggs & they can’t be substituted in this dish. You may go for an extra egg to have more nutrition.
OIL:
- A little amount of oil will be required for sautéing purposes. Here, we are using the oil of olives which can be replaced with any healthy keto-alternative like, oil of avocado, butter, or ghee.
CAULIFLOWER:
- The recipe requires rice-sized cauliflower. You may use the store-bought, frozen cauliflower rice. You need to drain them patiently to remove all the water. We prefer that you use homemade fresh cauliflower rice. Broccoli rice, shredded cabbage may also be used.
RED PEPPER FLAKES:
- They are used to add spice to our dish. You can eliminate it or use the powdered paprika to have lower spice level with the bright color.
TOMATOES:
- Fresh little tomatoes add bright color & fresh juice along with antioxidants. You may need to adhere to the quarter cup of cherry tomatoes, as the increase in portion size may increase the carb content. Grape/Roma tomatoes will also work fine.
POWDERED GARLIC:
- Garlic has its signature flavor, so adding it will boost the fragrance of your skillet, although it is not compulsory here. Use fresh garlic by mincing it for a stronger & fresher taste. A single clove of garlic yields 1/8th teaspoon of garlic powder.
GREEN ONIONS:
- They will give a mild onion flavor with fewer carbs as compared to red onions. Chives/leeks will also work if use in limited quantities.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
DIRECTIONS:
- Wash & dry the head of cauliflower(fresh).
- Now, cut it into the florets & run the florets in a food processor.
- Your homemade cauliflower rice is ready to use.
- If using frozen ones, then drain & pat them dry after defrosting.
- Place your non-stick skillet over a normal flame.
- Heat the oil in it & then include cauliflower(riced) along with powdered garlic, black pepper, & salt.
- Mix to thoroughly season the rice & cook for around six minutes.
- You need to stir it often to avoid burning on the sides.
- As the cauliflower rice is tender & starts becoming golden, include the cherry tomatoes & green onions in it.
- Mix all of them & cook till the tomatoes become soft.
- Now, your cauliflower rice mix is ready.
- Push that mix towards the walls of the skillet(non-stick).
- Include one more tablespoon of oil.
- Crack the three eggs one by one in the well.
- Place a lid to cover & cook them on a tiny flame for around five minutes.
- Wait for five minutes, or till the eggs have been done to your requirement.
- Then, sprinkle the grated cheese over the eggs & cover again till the cheese melts.
- Sprinkle the flakes of red pepper & chopped green onions as a topping.
- Serve the Keto Cauliflower & Egg Skillet right from the skillet.
TIPS:
- It is better to rice your cauliflower at home freshly. Otherwise, defrosted cauliflower rice must have to be drained & then dried to have a moisture-free skillet.
- To ensure even cooking, don’t let the cauliflower or other items pile up in a corner space while other spaces are empty in the skillet. Properly mix & spread the rice, tomatoes, & green onions in an even manner to have proper crunch everywhere.
- Adjust the length of time to have your preferred yolk consistency. Cook for a couple of more minutes if you want the solid yolk.
STORAGE DETAILS:
PREP EARLIER PROCESS:
- Cook the veggie base with cauliflower, cherry tomatoes, & green onions along with the seasonings. Pack & refrigerate it. Add eggs at the time of serving & serve the freshly cooked skillet in minutes.
REFRIGERATING:
- Pack the leftover skillet in the container with a lid (airtight). Enjoy it while keeping it chilled in the fridge for 3 days in a row.
FREEZING:
- This skillet doesn’t favour freezing, defrosting, & even reheating. Reheated eggs & cauliflower will be soggy and hard after defrosting and reheating.
FAQs:
May I add some other veggies?
- Yes, you may use your choice of low-carb veggies like mushrooms, spinach, zucchini, etc., to personalize the skillet without disturbing the carb count.
How will it taste if we eat it cold?
- The cold version of the skillet doesn’t give you the authentic taste. Rewarm it right before eating.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS/SERVING:
Serving size: One & one-fourth cups
Calories: ~190 kilocalories
Carbs (total): Six grams
Fiber: 2 grams
Net carbohydrates: Four grams
Fats: 14 grams
Proteins: Nine grams
Sugar: 2 g