Steamed Egg and Cauliflower Bake
ContinentalHealthyGolden eggsMedium
A soft, steamed bake of egg and cauliflower with a hint of nutmeg — light, comforting and flour-free.
Prep time10 min
Cook time18 min
Total time28 min
Servings2
Ingredients
- 3 eggs
- 1 cup cauliflower florets, steamed
- 1/4 cup milk
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 pinch nutmeg (optional)
- 1 tbsp fresh parsley or coriander, chopped
Method
- Steam the cauliflower for 5 minutes until just tender.
- Whisk the eggs with milk, salt, pepper and nutmeg.
- Stir in the cauliflower and herbs.
- Pour into a greased baking dish.
- Cover with foil and steam or bake at 180°C for 15–18 minutes.
- Check the centre is set.
- Cool for 3 minutes, slice and serve.
Nutrition — estimated per serving
Calories (estimate)135 kcal
Protein (estimate)11 g
Fat (estimate)8 g
Carbs (estimate)4 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
Nutrition is an estimate only. Do not over-steam the cauliflower or the bake turns watery. Allergic to eggs or dairy? This recipe is not suitable — try the spinach cups without milk. Eat fresh.