Sometimes the simplest breakfasts ideas become our favorite, like this Breakfast Eggs with Cauliflower Rice. An understated and nutritional breakfast consisting browned cauliflower rice and fried eggs with a side of avocado.
I started making this for myself last May when I decided I had to get more vegetables on my families plate. One of those ways I thought to myself is why don’t I start serving more vegetables first thing in the morning at breakfast time. So I began to brainstorm ways to get more veggies first thing in the morning. I thought to myself what is something super easy I can pair with eggs? It had to be easy because I will remind you for the 101st time, I am not a morning person…
So when ravaging through our fridge and freezer I found a bag of frozen cauliflower rice. PERFECT! Now I know almost all of these bags are meant to be microwaved now but there were two reasons why I decided against it. First, it was just myself I needed to feed that morning and I surly didn’t need the whole bag, second I liked the idea of lightly browning the cauliflower rice to give it extra flavor. And so I warmed up the rice, cracked some eggs next to it, grabbed half an avocado and viola Breakfast Eggs with Cauliflower Rice was born.
Since that first time this has been a regular breakfast for me, I like to use different spices and seasonings occasionally to mix it up if I feel necessary. One of the benefits of eating this so often is that even though my 3 year old originally didn’t like the idea of cauliflower rice for breakfast he watched me eat it so often that he decided he needed to try it, and now he asks for cauliflower rice for breakfast all the time! If that is not a lesson of leading by example then I don’t know what is!!
So lets look at the simple ingredients for this simple Breakfast Eggs with Cauliflower Rice.
Cauliflower Rice. Cauliflower is such a power food these days and I am all for it! Cauliflower is generally low in calories, for example a whole bag of frozen cauliflower rice is only 80 calories. And at the same time cauliflower packs a nutritional punch being full of needed vitamins and antioxidants. Heck cauliflower even contains anti-cancer phytochemicals, sulforaphane and plant sterols such as indole-3-carbinol. Now I am not a food scientist so I can’t tell you exactly what those are but I can tell you this great tasting plant isn’t just super versatile but healthy too so you can feel good about starting your day eating it! I like to buy the frozen bags that are resealable (like the Green Giant brand) so then if I only use half the bag I can just seal it back up for the next day! I have also noticed that cauliflower rice can vary by brand, I’ve noticed some store brands sometimes tend to be thicker cut and sometimes more watery, so shop around!
Eggs. I say this every time I use eggs in something, but to me eggs are the worlds perfect food. Apparently the world agrees because as of this past week did you know a singular picture of an egg became the world’s most like picture on Instagram?! I know that has nothing to do with the recipe but, I kind of think that it’s great. But in all seriousness eggs are protein packed, nutrient dense, and come in perfectly controlled portions.
Olive Oil. I always use olive oil in this recipe because when your ingredients are so simple you want to use a good tasting oil (or butter). I find that the olive oil compliments the egg and the cauliflower better than some others, by all means though any neutral oil would work well in this recipe.
Avocado. I like to round off this breakfast with some healthy fat! I include half an avocado. I do this for a couple reasons, first is to actually keep me fuller longer and second is mostly because avocado is just really good with eggs and cauliflower rice! I like to slice it on the side and incorporate it into bites but you could also dice it up and throw it right on top. And sometimes I just leave it off altogether if I feel like I don’t need it.
Lastly Spices. In the simplest version I recommend salt, pepper, and a pinch of red pepper flake, good simple ingredients sometime deserve good simple flavors. BUT I also love loading this with an ‘Everything Bagel’ seasoning, I also have served this with hot sauce or salsa when I want a little kick. And every once in a while I like to add a little minced garlic to the cauliflower rice as it is cooking. This is where you can really make it you and put on what you like!
Making this is super easy, and if you don’t care that your rice is browned (although I recommend it) you can even just mirowave your cauliflower rice!
You will begin by heating the cauliflower rice on a non-stick skillet over medium-high heat for 3-5 minutes until no longer frozen, stirring occasionally. If you aren’t using a non stick skillet go ahead and lightly oil the skillet.
Use a spatula to move all of the cauliflower rice over to one half of the skillet. Turn the heat down to medium and oil the empty half of the skillet with your preferred amount of oil, more oil means it will fry more opposed to just being cooked, but at least lightly grease the pan so the eggs don’t stick! Once the oil is hot crack and add the eggs to the oil. Cover and cook until your eggs are done to your preferred liking of runny yolk or hard, around 2-5 minutes.
Gently transfer eggs and cauliflower rice to a plate and add sliced avocado on the side. Season as preferred, I recommend good salt such as sea salt or Himalayan salt, fresh cracked black pepper, and a few red pepper flakes. Some other great options I enjoy are “Everything Bagel” seasoning, other seasoned salts, or sauces like hot sauce or salsa. Eat your Breakfast Eggs with Cauliflower Rice immediately while still hot!
TIPS & TRICKS
• you don’t have to have your eggs sunny side up/fried, make them your favorite way, give them a little scramble or flip ’em over
• for more flavor add a little minced garlic to the cauliflower rice
- 2 cups frozen cauliflower rice*
- 2 large eggs
- half an avocado, sliced
- olive oil
- seasonings such as salt, pepper, and red pepper flakes
- Heat cauliflower rice on a non-stick skillet over medium-high heat for 3-5 minutes until non longer frozen, stirring occasionally.
- Use a spatula to move all of the cauliflower rice over to one half of the skillet. Oil the empty half of the skillet and turn the heat down to medium. Once the oil is hot crack and add the eggs to the oil. Cover and cook until your eggs are done to your preferred liking of runny yolk, around 2-5 minutes.
- Gently transfer eggs and cauliflower rice to a plate and add avocado to the plate. Season as preferred, I recommend good salt such as sea salt or Himalayan salt, fresh cracked black pepper, and a few red pepper flakes. Eat immediately.
*most brands this will be about half the bag, fresh cauliflower rice also works too
Nutritional data is automated, final nutritional information will depend on ingredients used and any changes made. NUTRITION INCLUDES 2 TEASPOONS OLIVE OIL.
Nutrition Information:Yield: 1
Amount Per Serving: Calories: 383 Total Fat: 30g Saturated Fat: 6g Trans Fat: 0g Unsaturated Fat: 18g Cholesterol: 372mg Sodium: 187mg Carbohydrates: 17g Fiber: 9g Sugar: 5g Protein: 18g