Low-Carb Cauliflower Cream Baked Eggs

Got a special occasion coming up that might require a healthy low-carb breakfast in bed? This is such a special way to enjoy your eggs and would be a fabulous brunch also — with creamy cheese, parmesan and chopped herbs!

You could prepare the cauliflower puree beforehand and just cook it in the morning. You can add whatever flavours you like to this low-carb dish, such as bacon, chives or peppers.

I love to serve mine with toasted 90 second keto bread for dipping. Enjoy!

Step-by-step

1. Preheat oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional).

   

2. Place the cauliflower into a large pot and bring to the boil. Boil until soft, approx. 10 minutes.

   

3. Drain the cauliflower well and place in a blender jug with the cream, cream cheese the parmesan (reserve about 2 tablespoons for topping). Blend well until a smooth puree is formed and season to taste.

   

4. Pour into an ovenproof skillet and make two wells for the eggs. Crack an egg into each hole and sprinkle with the remaining 2 tablespoons of parmesan.

   

5. Bake for 15 minutes or until eggs are just cooked. Garnish with parsley and serve hot.

   

6. This dish is best eaten immediately. Optionally, serve with our 90 Second Keto Bread.

   

7. The cauliflower puree can be made and stored in the fridge up to five days in advance.

   

Recipe

Low-Carb Cauliflower Cream Baked Eggs

★★★★★4.7 (13 ratings)

Creamy baked cauliflower mash topped with parmesan and with a runny egg yolk surprise. This is such a ...

Hands on

10m

Overall

40m

Servings

2

8.4 g

Net carbs

20.3 g

Protein

26 g

Fat

349

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

PrintPinRate

Ingredients makes 2 servings

• 1 small cauliflower, chopped (400 g/ 14.1 oz)
• ¹/₄ tsp sea salt, or to taste
• ¹/₂ cup grated Parmesan cheese or any hard cheese, divided (45 g/ 1.6 oz)
• 3 tbsp heavy whipping cream (45 ml)
• 3 tbsp cream cheese (45 g/ 1.6 oz)
• 2 tbsp chopped parsley
• 2 large eggs

Instructions

1. Preheat oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional).

2. Place the cauliflower into a large pot and bring to the boil. Boil until soft, approx. 10 minutes.

3. Drain the cauliflower well and place in a blender jug with the cream, cream cheese the parmesan (reserve about 2 tablespoons for topping). Blend well until a smooth puree is formed and season to taste.

4. Pour into an ovenproof skillet and make two wells for the eggs. Crack an egg into each hole and sprinkle with the remaining 2 tablespoons of parmesan.

5. Bake for 15 minutes or until eggs are just cooked. Garnish with parsley and serve hot.

6. This dish is best eaten immediately. Optionally, serve with our 90 Second Keto Bread.

7. The cauliflower puree can be made and stored in the fridge up to five days in advance.

Nutrition per serving

Carbs 10%Protein 23%Fat 67% of calories

Net carbs

8.4 g

Total carbs

12.6 g

Fiber

4.2 g

Sugars

5.5 g

Protein

20.3 g

Fat

26 g

Saturated fat

15 g

Calories

349 kcal

Sodium

859 mg · 37.4% RDA

Magnesium

51 mg · 12.7% RDA

Potassium

751 mg · 37.5% EMR

Nutrition by ingredient

Per serving	Net carbs	Protein	Fat	kcal
Cauliflower, fresh	5.9 g	3.8 g	0.6 g	50
Salt, sea salt	0 g	0 g	0 g	0
Parmesan cheese	0.7 g	8 g	5.8 g	88
Cream, heavy whipping, pouring, full-fat (30-40% fat)	0.6 g	0.4 g	8.6 g	82
Cream cheese, soft (full-fat)	0.7 g	1.6 g	6.3 g	55
Parsley, fresh (spices)	0.1 g	0.1 g	0 g	1
Egg, whole, fresh, raw (free-range or organic eggs)	0.4 g	6.3 g	4.8 g	72
Total	8.4 g	20.3 g	26 g	349

• Gluten free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian