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Low-Carb Cauliflower Cream Baked Eggs

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Got a special occasion coming up that might require a healthy low-carb breakfast in bed? This is such a special way to enjoy your eggs and would be a fabulous brunch also — with creamy cheese, parmesan and chopped herbs!

You could prepare the cauliflower puree beforehand and just cook it in the morning. You can add whatever flavours you like to this low-carb dish, such as bacon, chives or peppers.

I love to serve mine with toasted 90 second keto bread for dipping. Enjoy!

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Hands-on Overall

Nutritional values (per serving)

Net carbs8.4 grams
Protein20.3 grams
Fat26 grams
Calories349 kcal

Calories from carbs 10%, protein 23%, fat 67%

Total carbs12.6 gramsFiber4.2 gramsSugars5.5 gramsSaturated fat15 gramsSodium859 mg(37% RDA)Magnesium51 mg(13% RDA)Potassium751 mg(38% EMR)

Ingredients (makes 2 servings)

  • 1 small cauliflower, chopped (400 g/ 14.1 oz)
  • 1/4 tsp sea salt, or to taste
  • 1/2 cup grated Parmesan cheese or any hard cheese, divided (45 g/ 1.6 oz)
  • 3 tbsp heavy whipping cream (45 ml)
  • 3 tbsp cream cheese (45 g/ 1.6 oz)
  • 2 tbsp chopped parsley
  • 2 large eggs


  1. Preheat oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional).
    Low-Carb Cauliflower Cream Baked Eggs
  2. Place the cauliflower into a large pot and bring to the boil. Boil until soft, approx. 10 minutes.
    Low-Carb Cauliflower Cream Baked Eggs
  3. Drain the cauliflower well and place in a blender jug with the cream, cream cheese the parmesan (reserve about 2 tablespoons for topping). Blend well until a smooth puree is formed and season to taste.
    Low-Carb Cauliflower Cream Baked Eggs
  4. Pour into an ovenproof skillet and make two wells for the eggs. Crack an egg into each hole and sprinkle with the remaining 2 tablespoons of parmesan.
    Low-Carb Cauliflower Cream Baked Eggs
  5. Bake for 15 minutes or until eggs are just cooked. Garnish with parsley and serve hot.
    Low-Carb Cauliflower Cream Baked Eggs
  6. This dish is best eaten immediately. Optionally, serve with our 90 Second Keto Bread. Low-Carb Cauliflower Cream Baked Eggs
  7. The cauliflower puree can be made and stored in the fridge up to five days in advance. Low-Carb Cauliflower Cream Baked Eggs

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Cauliflower, fresh
5.9 g3.8 g0.6 g50 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Parmesan cheese
0.7 g8 g5.8 g88 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.6 g0.4 g8.6 g82 kcal
Cream cheese, soft (full-fat)
0.7 g1.6 g6.3 g55 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Total per serving
8.4 g20.3 g26 g349 kcal
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Naomi Sherman
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Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (4)

Hi, how big is the cast iron pan?? This looks wonderful !


Thank you Mary! This should be an 8-inch (20 cm) skillet.


I think the amount listed for cauliflower is off?


Thanks for noticing! The grams are correct but it's meant to be in ounces, not pounds. Fixed 😊