Baked Egg and Cauliflower Rice Bowl
ContinentalWeight ManagementDesi eggsEasy
Eggs baked over finely chopped cauliflower with tomato and herbs — a light, low-carb bowl that eats like rice, with protein and fibre.
Prep time10 min
Cook time15 min
Total time25 min
Servings2
Ingredients
- 2 eggs
- 1.5 cups cauliflower, grated into rice-sized pieces
- 1 tomato, chopped
- 1 small onion, chopped
- 1 tsp oil
- 1/2 tsp salt
- A pinch of black pepper
- Fresh coriander for garnish
Method
- Heat the oven to 180°C and lightly grease two small ovenproof bowls.
- Cook the onion and tomato in oil for 3–4 minutes until soft.
- Stir in the grated cauliflower and salt and cook for 2 minutes.
- Divide the mixture between the bowls and crack an egg on top of each.
- Bake for 12–15 minutes until the whites are set. Season, garnish and serve warm.
Nutrition — estimated per serving
Calories (estimate)200 kcal
Protein (estimate)12 g
Fat (estimate)11 g
Carbs (estimate)10 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Grate the cauliflower fresh — it cooks in minutes and stays light. Food safety: bake until the egg whites are fully set. Allergens: contains egg. Substitute: use grated cabbage instead of cauliflower, or add a spoon of dahi on the side. This is a light, balanced meal — it is not a weight-loss treatment. Nutrition values are estimates based on standard per-egg values.