A low-carb, nutrient-dense bowl made with fluffy cauliflower rice, sautéed vegetables, and soft-cooked eggs. Ideal for breakfast or lunch, this meal promotes metabolic balance, gut health, and sustained energy.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 10–12 minutes
- Total time: 20–22 minutes
- Servings: 2
Ingredients
- 4 large eggs
- 2 cups cauliflower rice (fresh or frozen)
- 1/2 tablespoon extra virgin olive oil
- 1/2 cup spinach or kale, chopped
- 1/4 cup red bell pepper or zucchini, diced
- Sea salt and black pepper to taste
- Optional: turmeric, paprika, or fresh herbs
- Optional toppings: avocado slices, sesame seeds, lemon juice
Instructions
- Prepare vegetables: If using fresh cauliflower, pulse florets in a food processor until rice-like.
- Sauté base: Heat olive oil in a skillet over medium heat. Add bell pepper (or zucchini) and cook 2 minutes. Add cauliflower rice and sauté for 5–6 minutes until tender. Stir in spinach and cook 1–2 minutes until wilted. Season to taste.
- Cook eggs: In a separate pan, cook eggs to your preference (fried, soft-boiled, or poached).
- Assemble: Divide cauliflower rice into bowls. Top each with 2 eggs and optional toppings like herbs or avocado.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~230 kcal |
| Protein | ~14 g |
| Fat | ~14 g (mostly unsaturated) |
| Carbohydrates | ~8 g |
| Fiber | ~3 g |
| Vitamin C | ~70% DV |
| Folate | ~20% DV |
| Choline | ~250 mg (~45% DV) |
| Potassium | ~450 mg |
| Vitamin K | ~50% DV |
Health Benefits
1. Supports liver and brain health
Eggs provide choline, a critical nutrient for brain signaling and liver fat metabolism.
Reference: Zeisel SH. (2006). Choline and human nutrition. Annual Review of Nutrition.
2. Promotes gut and immune function
Cauliflower and spinach deliver fiber, vitamin C, and glucosinolates, which support digestive health and immune regulation.
Study: Aune D et al. (2017). Fruit and vegetable intake and disease prevention. International Journal of Epidemiology.
3. Regulates blood sugar and inflammation
The low glycemic load and antioxidant compounds in this dish may help manage blood glucose and reduce oxidative stress.
Source: Slavin JL. (2013). Dietary fiber and health. Nutrition.
Tips for Best Results
- Don’t overcook cauliflower rice—it should be tender but not mushy.
- Cook eggs gently to preserve nutrients and texture.
- Use turmeric or herbs to boost flavor and anti-inflammatory benefits.
- Add avocado or tahini for extra healthy fats and creaminess.
- Use leftovers for next-day breakfast; store in airtight containers.
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