This post may contains Amazon affiliate and other affiliate links. If you make a purchase through these links, I may earn a small commission at no extra cost to you. Your support helps me continue to provide quality content. I only recommend products I personally trust and believe will add value to your experience. For more details, please visit my Privacy Policy.
Introduction
Looking for a cozy, satisfying keto breakfast that doesn’t rely on bacon or heavy cream? This Keto Cauliflower & Egg Skillet might just become your new favorite! It’s simple, hearty, and full of flavor — perfect for anyone who wants a quick low-carb meal that’s loaded with nutrients and comfort. Cauliflower stands in beautifully for potatoes, offering the same warm, filling texture without the carb load. And when it’s paired with softly cooked eggs and just the right seasoning, it’s magic in a skillet. Whether you’re making a solo brunch or feeding the whole family, this dish is easy, affordable, and oh-so-keto.
If you’re loving keto-friendly recipes like this, why not make cooking even easier? With a Keto Instant Pot Recipes Book, you’ll have quick, delicious, and low-carb meals at your fingertips—perfect for busy days! Take the guesswork out of keto cooking and enjoy effortless, flavorful dishes. Grab your copy today!
Why You’ll Love This Recipe
- Perfect for Keto: Cauliflower keeps the carbs low while adding fiber, volume, and nutrients. Combined with eggs, you get a beautiful balance of fat and protein.
- Quick & Easy: One pan, less than 30 minutes from start to finish, and minimal clean-up.
- Versatile: Make it spicy, cheesy, or herb-loaded — this recipe welcomes your personal touch.
- Comfort Food Vibes: It has that warm, savory satisfaction that’s often missing from typical low-carb breakfasts.
My Personal Experience
The first time I made this, I was craving something that felt like a classic breakfast skillet — something cozy and filling without going off my keto goals. I had a head of cauliflower in the fridge and wasn’t in the mood for anything fancy. I chopped it up, tossed it in the pan with a little oil, cracked in some eggs, and hoped for the best. Let me tell you… the kitchen smelled amazing! And when I took that first bite, I was hooked. Now it’s one of my go-tos when I want comfort food that still fits my macros. It’s simple, but it hits all the right notes.
Required Equipment
🥄 Skillet or Frying Pan
You’ll need a good non-stick or cast iron skillet. This is where all the action happens — from sautéing the cauliflower to cooking the eggs. A skillet with a lid works best if you want your eggs to steam gently.
🔪 Cutting Board & Knife
Chopping your cauliflower into even pieces helps it cook uniformly. A sturdy cutting board and sharp knife make this step easy and mess-free.
🥄 Spatula
For flipping, stirring, and making sure nothing sticks. A silicone spatula works great here.
🕰️ Kitchen Timer (Optional)
Helps keep track of cook time — especially for the eggs if you like them with a runny yolk!
Ingredients & Substitutions
- 2 cups cauliflower florets – The star of the dish. Chop them into small, bite-sized pieces so they cook quickly and evenly.
Substitution: Frozen cauliflower rice works too — just pat it dry before cooking to avoid sogginess. - 2 large eggs – Adds protein and richness.
Substitution: You can use 3 eggs for more protein or swap in egg whites if you’re reducing fat (but I say keep the yolks for flavor and nutrients!). - 1 tbsp olive oil or avocado oil – For sautéing. Both add healthy fats and flavor.
Substitution: Ghee or butter adds a rich, nutty taste. - Salt & black pepper to taste – Season to your liking.
Optional additions: Garlic powder, paprika, or red chili flakes for a flavor boost. - Fresh herbs (optional) – Chopped parsley, chives, or basil make a great finishing touch.
- Grated cheese (optional) – A sprinkle of cheddar, parmesan, or feta takes this skillet to another level.
How to Make Keto Cauliflower & Egg Skillet
- Prep the cauliflower.
Chop your cauliflower into small, uniform pieces — smaller chunks will cook faster and give that nice toasty texture on the edges. - Sauté the cauliflower.
Heat your skillet over medium heat and add the olive oil. Toss in the cauliflower and season with salt and pepper. Cook for about 8–10 minutes, stirring occasionally, until it starts to brown and soften. - Make space for the eggs.
Push the cauliflower to the sides of the pan to make two little wells in the center. - Crack in the eggs.
Gently crack the eggs into the wells. Reduce the heat to low and cover the skillet with a lid. Let cook for about 4–5 minutes, or until the whites are set and the yolks are cooked to your liking. - Finish and serve.
Sprinkle with your favorite herbs or cheese, and serve hot right out of the skillet!
Tips for This Recipe
- Chop small for faster cooking. Smaller cauliflower pieces = better texture and faster skillet time.
- Steam with the lid. Covering the skillet while the eggs cook helps set the whites perfectly.
- Go low and slow with the eggs. This keeps the yolks soft and runny, which is perfect for mixing with the cauliflower.
- Add cheese at the end. If using cheese, sprinkle it once the eggs are just about done so it melts without getting greasy.
Optional Additions
- Cheese: A sprinkle of shredded cheddar or feta adds a lovely salty finish.
- Spices: Smoked paprika, garlic powder, or a dash of cayenne for extra flavor.
- Protein Boost: Add crumbled bacon, sausage, or leftover shredded chicken to the cauliflower before adding the eggs.
- Veggie Extras: A handful of baby spinach or chopped mushrooms can be sautéed with the cauliflower.
Serving Ideas
- Serve it straight from the skillet with a side of avocado slices or a dollop of sour cream.
- Pair it with a green smoothie or bulletproof coffee for a full keto breakfast.
- It also works great for lunch or dinner with a side salad or some grilled chicken.
Storage Recommendations
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat in a skillet over low heat or in the microwave (though the egg texture is best fresh).
- If making ahead, cook the cauliflower and store separately, then add eggs fresh when ready to eat.
Frequently Asked Questions
Can I use cauliflower rice instead of florets?
Yes! Just make sure to dry it well before cooking to prevent a soggy skillet.
How can I make it dairy-free?
Skip the cheese and stick with olive oil or avocado oil. It’s still delicious!
What if I want the eggs more cooked?
Just leave the lid on a little longer or flip the eggs gently to cook both sides.
Nutritional Breakdown (Per Serving)
(Recipe makes 1 serving)
- Calories: 260
- Total Carbs: 8g
- Net Carbs: 5g
- Protein: 12g
- Fat: 20g
- Fiber: 3g
Keto Cauliflower & Egg Skillet Recipe
Ingredients
- 2 cups cauliflower florets
- 2 large eggs
- 1 tbsp olive oil
- Salt & pepper to taste
- Optional: herbs cheese, spices
Instructions
- Chop cauliflower into small florets.
- Heat oil in skillet over medium heat. Add cauliflower and season with salt and pepper. Cook for 8–10 minutes until golden and tender.
- Make two wells in the cauliflower and crack in the eggs.
- Cover with a lid and reduce heat to low. Cook for 4–5 minutes or until eggs are set to your liking.
- Sprinkle with herbs or cheese if using. Serve hot and enjoy!
I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀
Subscribe to our newsletter!
