Savory Baked Cauliflower & Egg Breakfast Boats

A hearty and healthy breakfast featuring roasted cauliflower 'boats' filled with a savory egg and cheese mixture. Perfect for a protein-packed start to your day!

Prep Time

15 minutes

Total Time

45 minutes

Calories

365 kcal

Difficulty

Easy

Equipment

3 items

Cost

£1.54/serving

Season:

☀️ Summer

Meal Type:

Breakfast•Dinner•Dessert

Cuisine:

Main Ingredient:

Cooking Style:

Dietary:

Mood:

Ingredients

Servings

1headCauliflower(Medium-sized)

£1.50

4Eggs(Large)

£1.20

0.5cupCheddar Cheese(Shredded)

£1.30

2Green Onions(Chopped)

£0.70

2tablespoonsBacon Bits (Optional)(Real bacon or vegetarian bacon bits)

£0.60

2tablespoonsOlive Oil(Extra virgin)

£0.40

0.5teaspoonGarlic Powder

£0.15

0.3teaspoonSalt(Or to taste)

£0.05

0.3teaspoonBlack Pepper(Or to taste)

£0.10

0.3teaspoonPaprika(Optional, for color)

£0.15

Total Cost

£6.15

£1.54 per serving

Instructions

1.
Preheat your oven to 400°F (200°C).
2.
Wash the cauliflower and carefully cut it in half through the core. Then, cut each half into two 'steaks' or 'boats' about 1-inch thick. You should end up with 4 pieces.
3.
In a large bowl, toss the cauliflower steaks with olive oil, garlic powder, salt, and pepper. Make sure they're evenly coated.
4.
Arrange the cauliflower steaks on a baking sheet and bake for 20 minutes, or until tender and slightly golden brown.
5.
While the cauliflower is baking, whisk the eggs in a bowl with a pinch of salt and pepper.
6.
Remove the baking sheet from the oven. Carefully create a small well in the center of each cauliflower steak by pressing down gently with the back of a spoon.
7.
Pour the whisked eggs into the wells of the cauliflower steaks, dividing evenly.
8.
Sprinkle the cheddar cheese, green onions, and optional bacon bits over the eggs and cauliflower.
9.
Return the baking sheet to the oven and bake for another 10-15 minutes, or until the eggs are set and the cheese is melted and bubbly.
10.
Let cool slightly before serving. Sprinkle with paprika, if desired.

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My Notes

Nutrition Information

Nutrition per serving (300g)

365 kcal / 1527 kJ

Carbs

10g

4% of RDA

Fat

26g

37% of RDA

Protein

21g

42% of RDA

Detailed Breakdown

Fibre

5 g

17% of RDA

Sugar

5 g

6% of RDA

Sodium

450 mg

20% of RDA

Saturated Fat

10 g

50% of RDA

Chef's Tips

For a spicier kick, add a pinch of red pepper flakes to the egg mixture.

Feel free to substitute the cheddar cheese with your favorite cheese, such as mozzarella or Monterey Jack.

Add other vegetables like diced bell peppers or mushrooms to the egg mixture for extra flavor and nutrients.

If you want the cauliflower to be more tender, you can steam it for 5 minutes before baking.

Cooking Equipment

Oven

Baking Sheet

Large Bowl

Wine Pairings

No wine pairing suggestions available for this recipe.

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