Cauliflower 'Rice' Egg Bake with Spinach and Feta
A savory, protein-packed breakfast that's ready in 25 minutes. Creamy eggs mingle with garlicky cauliflower rice and tangy feta for a satisfying keto start to your day. This american-inspired keto (high-protein, low-carb) ready in about 30 minutes pairs medium head, riced cauliflower, large eggs, roughly chopped 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 weekly meal plan and pairs well with a quick salad or grain on the side. 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
Instructions
- 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.
- 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.
- Step 3: Add 2 cups chopped spinach to the skillet and cook for 1 minute until wilted. Remove skillet from heat.
- 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.
- 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.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Cauliflower 'Rice' Egg Bake with Spinach and Feta take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Cauliflower 'Rice' Egg Bake with Spinach and Feta?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep large eggs from drying out.
Can I substitute ingredients in Cauliflower 'Rice' Egg Bake with Spinach and Feta?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Cauliflower 'Rice' Egg Bake with Spinach and Feta for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Cauliflower 'Rice' Egg Bake with Spinach and Feta high-protein?
Yes — this recipe is tagged high-protein, low-carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Tasty recipe. I'd add a bit more seasoning next time.
- ★★★★☆
Nice recipe! Presentation was beautiful. Flavor was good, not great.
- ★★★☆☆
Average. The concept is good but execution needs work on seasoning.
