Breakfast Cauliflower Casserole

  1. Nutrition
  2. Recipes
Prep 10 minutes Cooking 0 Hour-50 Minute Easy 3 servings

Ingredients

Amount Ingredient
, Cauliflower, Raw
7 large Eggs
1/2 cups Almond Milk, Unsweetened
1 teaspoons Garlic Powder
1 tablespoon Premium Nutritional Yeast Seasoning
1 teaspoons Sea Salt, Fine
1 cups Spinach, Baby Leaf

Steps

1 Preheat the oven to 375.
2 On the stove, bring a large pot of water to a boil. Drop-in your cauliflower florets and let cook for 5 to 6 minutes (or until tender when pierced with a fork).
3 Roughly chop the cooked cauliflower and set it aside.
4 In a bowl, whisk together egg, almond milk, garlic powder, nutritional yeast, salt, and chopped spinach.
5 Mix in chopped cauliflower florets into bowl until evenly coated.
6 Pour mixture into a baking dish and bake for 45 minutes.
7 Remove from oven and let cool slightly before serving. Enjoy!

More Greens - Add an extra cup of chopped spinach, or serve with a side of mixed greens tossed in olive oil and balsamic vinegar.
Don't Like Cauliflower? Use steamed broccoli instead.
Storage - Store in an airtight container for up to three days. Reheat before serving.

Nutrition

Breakfast Dairy Fee Gluten Free Low Sugar Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 226.71 kcal 8%
Protein 19.01 g 38%
Total lipid (fat) 11.91 g 18%
Carbohydrate, by difference 10.38 g 3%
Fiber, total dietary 3.55 g 14%
Sugars, total 3.46 g  
Minerals
Calcium, Ca 140.48 mg 14%
Iron, Fe 4.14 mg 23%
Sodium, Na 1003.32 mg 42%
Vitamins
Vitamin C, total ascorbic acid 67.92 mg 113%
Vitamin B-12 9.54 µg 159%
Vitamin A, RAE 186.67 µg  
Vitamin E (alpha-tocopherol) 1.34 mg 6%
Vitamin D 115.67 IU 29%
Lipids
Fatty acids, total monounsaturated 4.32 g  
Fatty acids, total polyunsaturated 2.27 g  
Fatty acids, total trans 0.04 g  
Cholesterol 434 mg 145%
Calories 227
% Daily Value*
Total Fat 12g 18%
Saturated Fat 4g 19%
Trans Fat 0g  
Cholesterol 434mg 145%
Sodium 1003mg 42%
Total Carbohydrate 10g 3%
Dietary Fibers 4g 14%
Sugars 3g  
Protein 19g 38%
Vitamin D 2µg  
Calcium 140mg 14%
Iron 4mg 23%
Potassium 598mg 17%
Nutrient Per Serving RDA%
Proximates
Water 217.81 g 11%
Calories (Energy) 226.71 kcal 8%
Energy 858.76 kJ  
Protein 19.01 g 38%
Total lipid (fat) 11.91 g 18%
Ash 2.34 g  
Carbohydrate, by difference 10.38 g 3%
Fiber, total dietary 3.55 g 14%
Sugars, total 3.46 g  
Sucrose 0.02 g  
Glucose (dextrose) 1.75 g  
Fructose 1.36 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Minerals
Calcium, Ca 140.48 mg 14%
Iron, Fe 4.14 mg 23%
Magnesium, Mg 42.6 mg 11%
Phosphorus, P 296.88 mg 42%
Potassium, K 597.93 mg 17%
Sodium, Na 1003.32 mg 42%
Zinc, Zn 2.31 mg 15%
Copper, Cu 0.14 mg 7%
Manganese, Mn 0.26 mg  
Selenium, Se 61.04 µg 87%
Fluoride, F 2.68 µg  
Vitamins
Vitamin C, total ascorbic acid 67.92 mg 113%
Thiamin 1.02 mg  
Riboflavin 9.69 mg  
Niacin 47.47 mg  
Pantothenic acid 3.73 mg  
Vitamin B-6 9.81 mg 490%
Folate, total 135.12 µg  
Folic acid 0 µg  
Folate, food 135.12 µg  
Folate, DFE 135.12 µg  
Choline, total 405.48 mg 81%
Betaine 0.41 mg  
Vitamin B-12 9.54 µg 159%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 186.67 µg  
Retinol 186.67 µg  
Carotene, beta 0 µg  
Carotene, alpha 0 µg  
Cryptoxanthin, beta 10.5 µg  
Vitamin A, IU 1587.73 IU 32%
Lycopene 0 µg  
Lutein + zeaxanthin 588.23 µg  
Vitamin E (alpha-tocopherol) 1.34 mg 6%
Vitamin E, added 0 mg  
Tocopherol, beta 0.01 mg  
Tocopherol, gamma 0.86 mg  
Tocopherol, delta 0.07 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 2.33 µg  
Vitamin D3 (cholecalciferol) 2.33 µg  
Vitamin D 115.67 IU 29%
Vitamin K (phylloquinone) 22.05 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 3.83 g 19%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0.03 g  
12:0 0 g  
13:0 0 g  
14:0 0.04 g  
15:0 0.01 g  
16:0 2.73 g  
17:0 0.03 g  
18:0 0.96 g  
20:0 0.01 g  
22:0 0.01 g  
24:0 0 g  
Fatty acids, total monounsaturated 4.32 g  
14:1 0.01 g  
15:1 0 g  
16:1 undifferentiated 0.24 g  
16:1 c 0.24 g  
16:1 t 0 g  
17:1 0.01 g  
18:1 undifferentiated 4.02 g  
18:1 c 3.99 g  
18:1 t 0.03 g  
20:1 0.03 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 2.27 g  
18:2 undifferentiated 1.84 g  
18:2 n-6 c,c 1.8 g  
18:2 CLAs 0.02 g  
18:2 t not further defined 0.01 g  
18:3 undifferentiated 0.08 g  
18:3 n-3 c,c,c (ALA) 0.06 g  
18:3 n-6 c,c,c 0.01 g  
18:4 0 g  
20:2 n-6 c,c 0.02 g  
20:3 undifferentiated 0.03 g  
20:3 n-6 0.03 g  
20:4 undifferentiated 0.22 g  
20:5 n-3 (EPA) 0 g  
22:4 0.02 g  
22:5 n-3 (DPA) 0.01 g  
22:6 n-3 (DHA) 0.07 g  
Fatty acids, total trans 0.04 g  
Fatty acids, total trans-monoenoic 0.03 g  
Cholesterol 434 mg 145%
Phytosterols 25.28 mg  
Amino Acids
Tryptophan 0.22 g  
Threonine 0.76 g  
Isoleucine 0.89 g  
Leucine 1.42 g  
Lysine 1.38 g  
Methionine 0.47 g  
Cystine 0.35 g  
Phenylalanine 0.89 g  
Tyrosine 0.66 g  
Valine 1.18 g  
Arginine 1.11 g  
Histidine 0.44 g  
Alanine 1.02 g  
Aspartic acid 1.82 g  
Glutamic acid 2.35 g  
Glycine 0.61 g  
Proline 0.71 g  
Serine 1.26 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg