Cauliflower 'Rice' Egg Bake with Spinach and Feta

By AislePrompt Editorial · Published 2026-04-07 · Updated 2026-04-07

A savory, protein-packed breakfast that's ready in 30 minutes. Creamy eggs mingle with garlicky cauliflower rice and tangy feta for a satisfying keto start to your day. This American-inspired keto recipe (high-protein, low-carb), ready in about 30 minutes, pairs cauliflower, large eggs, fresh spinach for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 2, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 medium head, riced cauliflower
• 4 large eggs
• 2 cups, roughly chopped fresh spinach
• 3 tbsp, crumbled feta cheese
• 2 cloves, minced garlic
• 1 tbsp olive oil
• 1/4 tsp dried oregano
• 1/4 tsp salt
• 1/8 tsp black pepper

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Preheat oven to 375°F (190°C). Heat 1 tbsp olive oil in an 8-inch oven-safe skillet over medium heat. Add 2 minced garlic cloves and sauté for 30 seconds until fragrant but not browned.
2. Step 2: Stir in 1.5 cups riced cauliflower and cook for 5 minutes until softened and moisture evaporates, stirring occasionally until the cauliflower is tender but not mushy.
3. Step 3: Add 2 cups chopped spinach to the skillet and cook for 1 minute until wilted. Remove skillet from heat.
4. Step 4: Whisk 4 large eggs, 1/4 tsp salt, and 1/8 tsp black pepper in a bowl. Pour over the cauliflower mixture, then sprinkle 3 tbsp crumbled feta and 1/4 tsp dried oregano evenly on top.
5. Step 5: Bake for 18-20 minutes until the eggs are set and the edges are golden brown, checking at 15 minutes to prevent overcooking.