Growing up, my mom always made egg dishes with regular bread as the base – you know, those breakfast casseroles everyone brought to church potlucks. It wasn’t until I started experimenting in my own kitchen that I discovered cauliflower makes an amazing substitute.
The first few times I tried it, I’ll admit, it was a bit watery. But after playing around with the recipe, I figured out the secret: you’ve got to pre-cook the cauliflower just right. Now, this cauliflower egg bake is my go-to breakfast when I want something filling but not heavy. Even my kids, who usually run at the sight of vegetables, ask for seconds.
Why You’ll Love This Cauliflower Egg Bake
- Low-carb and keto-friendly – Using cauliflower instead of potatoes or bread makes this a perfect breakfast option for anyone following a low-carb or keto diet.
- High in protein – With 8 eggs and plenty of cheese, this dish keeps you feeling full and satisfied throughout the morning.
- Make-ahead friendly – You can prep this the night before and pop it in the oven in the morning, making it perfect for busy weekdays or weekend brunches.
- Budget-friendly ingredients – Using simple ingredients like eggs, cauliflower, and cheese means you can make a filling breakfast without breaking the bank.
- Customizable spice level – With optional cayenne pepper, you can make this as mild or spicy as you like, perfect for adapting to different taste preferences.
What Kind of Cauliflower Should I Use?
When shopping for cauliflower, look for heads that are firm, compact, and bright white without any brown spots or discoloration. Fresh is definitely best for this recipe since you’ll be using it two ways – both grated and as florets. While you can find pre-cut cauliflower florets at the store, I’d skip those since you need the whole head to get both textures this recipe calls for. Medium to large heads typically weigh around 2 pounds and will give you plenty for this egg bake. If your cauliflower has been hanging out in the fridge for a while, just trim away any brown spots and make sure it still feels firm – slightly older cauliflower will still work fine in this hearty dish.
Options for Substitutions
This egg bake is pretty adaptable and here’s how you can switch things up:
- Cauliflower: You can swap cauliflower with broccoli (use the same prep method of half grated, half florets), or try a mix of both. Just make sure to pat them dry well after washing to avoid excess moisture.
- Three-cheese mix: Any cheese that melts well works here. Try cheddar, mozzarella, Swiss, or Monterey Jack – either single types or your own mix. Just keep the amounts the same.
- Milk: Feel free to use any kind of milk – whole, 2%, almond, or oat milk all work fine. For a richer result, you could even use half-and-half.
- Eggs: The eggs are essential for this recipe and can’t be substituted – they’re the main ingredient that holds everything together!
- Spices: The spice mix is flexible – you can skip the cayenne if you don’t like heat, or try different combinations like Italian seasoning, dried herbs, or even taco seasoning for a different flavor profile.
Watch Out for These Mistakes While Baking
The biggest challenge when making a cauliflower egg bake is dealing with excess moisture – be sure to pre-cook and drain your cauliflower florets well, and squeeze out any liquid from the grated cauliflower using a clean kitchen towel to prevent a watery casserole. Another common mistake is overcooking the eggs, which can make them rubbery and dry – you’ll want to take the bake out of the oven when the center is just set but still slightly jiggly, as it will continue cooking from residual heat. To get the most flavor from your cheese, avoid using pre-shredded varieties which often contain anti-caking agents that prevent proper melting – instead, buy blocks of cheese and grate them yourself just before using. For the perfect golden-brown top, switch your oven to broil for the final 2-3 minutes, but keep a close eye on it as the cheese can go from perfectly browned to burnt very quickly.
What to Serve With Cauliflower Egg Bake?
This cheesy cauliflower egg bake is filling enough to be the star of your brunch table, but it’s even better with some tasty sides! A fresh arugula salad with lemon dressing adds a nice peppery crunch that cuts through the richness of the eggs and cheese. For breakfast-style serving, crispy bacon or breakfast sausage links work great on the side, while some toasted sourdough or English muffins are perfect for soaking up any cheesy bits left on the plate. If you’re serving this for dinner, roasted cherry tomatoes or sautéed mushrooms make excellent veggie sides that complement the savory flavors of the bake.
Storage Instructions
Keep Fresh: This cauliflower egg bake is perfect for meal prep! Pop it in an airtight container and keep it in the fridge for up to 4 days. I like to cut it into individual portions before storing – it makes grabbing breakfast or lunch super easy.
Freeze: You can freeze portions of this egg bake for up to 2 months in freezer-safe containers or wrapped well in foil. Just remember that the texture might be slightly different after freezing, but it still tastes good! I recommend cutting it into portions before freezing so you can thaw just what you need.
Reheat: To warm up your egg bake, pop it in the microwave for 1-2 minutes if refrigerated, or 2-3 minutes if frozen. You can also heat it in the oven at 350°F for about 10 minutes. Just cover it with foil to prevent the top from drying out. A quick tip: let frozen portions thaw overnight in the fridge before reheating.
| Preparation Time | 10-15 minutes |
| Cooking Time | 30-40 minutes |
| Total Time | 40-55 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 900-1000
- Protein: 60-70 g
- Fat: 60-70 g
- Carbohydrates: 30-40 g
Ingredients
- 1 whole cauliflower, with half grated and half cut into florets
- 8 large eggs
- 3/4 cup milk
- 2 cups shredded three-cheese mix, separated; 1 1/2 cups for inside, 1/2 cup for sprinkling on top
- 1/2 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper (optional)
- A pinch of salt
- A pinch of black pepper
Step 1: Preheat Oven and Prepare Cauliflower
Preheat your oven to 375°F (190°C) to get it ready for baking.
Meanwhile, bring a pot of water to a boil over high heat.
Cook the cauliflower florets for about 5 minutes or until they are just tender.
Drain the cooked cauliflower and place it into a 9-inch round or 9×9-inch square baking dish.
If you have uncooked grated cauliflower, go ahead and add that to the dish as well.
Step 2: Prepare the Egg and Cheese Mixture
In a large bowl, combine eggs and milk.
Beat with a fork until the mixture is smooth and well combined.
Next, add grated cheddar cheese, garlic powder, paprika, salt, pepper, and an optional pinch of cayenne for some heat if you like.
Stir the mixture to combine all of the ingredients evenly.
Step 3: Assemble the Dish
Pour the prepared egg mixture over the cauliflower in the baking dish.
Make sure the mixture is evenly distributed.
Sprinkle any reserved cheese on top for an extra cheesy crust.
Step 4: Bake and Serve
Place the baking dish in your preheated oven and bake for 30-40 minutes.
You’ll know it’s done when the eggs are fully set and the top is a beautiful golden-brown color.
Remove the dish from the oven and allow it to cool slightly.
Serve warm and enjoy your cheesy, baked cauliflower dish!
