High-Protein Cauliflower Egg Casserole Recipe Is Ooey, Gooey Goodness by 30Seconds Food
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"What’s better? Starting your day with a full serving of vegetables, or eating something incredibly flavorful and satisfying? You likely already know what I’m going to say here – there’s no need to compromise!" says Rachel Maser, mom of four and founder/creator of the clean eating blog, Clean Food Crush®.
"Cauliflower rice was on sale this past week so I stocked up my freezer. I’ll use it to bulk up meals (like this one) and I also love adding frozen cauliflower rice to my smoothies and protein shakes. Quite often at our house we’ll have 'breakfast' for dinner, because eggs are such an economical, and high quality, protein source." Check out the health benefits of protein.
To make this high-protein cauliflower egg casserole recipe you will need olive oil or avocado oil, fresh garlic, onion, ground meat of choice, eggs, milk, ground mustard, salt, black pepper, frozen cauliflower rice and cheddar cheese. It all comes together in one delish gluten-free dish.
Serve this tasty cauliflower casserole for breakfast, brunch, lunch or dinner.
Cuisine: American
Prep Time: 10 minutes
Cook Time: 35 to 40 minutes
Total Time: 45 to 50 minutes
Servings: 4
Ingredients
- 1 tablespoon avocado oil or olive oil, plus more for greasing
- 3 garlic cloves, pressed
- 1 medium onion, finely diced
- 1 pound ground beef, pork, bison or turkey
- 6 large eggs
- 1 1/2 cups milk
- 1 tablespoon ground mustard
- sea salt and ground black pepper, to taste
- 5 cups frozen cauliflower rice
- 1 cup cheddar cheese, shredded
Recipe Notes
- There's no need to thaw the cauliflower before using.
- Instead of cheddar cheese, try gruyere, mozzarella, provolone, Swiss, Monterey Jack or fontina.
- Store any leftovers in an airtight container in the fridge. Reheat in the microwave.
Here's how to make it:
- Very lightly grease a 9x9-inch baking dish with olive oil or avocado oil.
- Preheat a large skillet over medium heat. Add 1 tablespoon of oil and sauté the onion and garlic for 3 to 4 minutes. Add in the ground meat and cook until no longer pink, mincing the meat with a wooden spoon.
- Meanwhile, whisk the eggs, milk and dry mustard together in a bowl. Season with sea salt and pepper to taste.
- Spread the cauliflower into an even layer the baking pan. As soon as the ground meat is cooked through, sprinkle it over the cauliflower rice, then top evenly with the cheese. Pour in the whisked egg mixture, making sure to evenly cover the ingredients in the dish.
- Bake, uncovered, in a 375-degree F oven for 30 to 35 minutes, or just until eggs are set. Garnish with fresh chopped parsley, if desired, and serve warm.
Recipe and photo courtesy of Clean Food Crush®.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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