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What’s better? Starting your day with a full serving of vegetables, or eating something incredibly flavorful and satisfying?
According to the USDA, most of us need between 2 and 4 cups a day. But the truth is, most people don’t sit down to eat a big bowl of veggies every day.
🥦To make the cauliflower “rice” you can purchase frozen or fresh “riced” cauliflower as most grocers do carry it pre chopped these days.
Try making this casserole for meal prep!
Preheat your oven to 375 degrees f. Very lightly grease a 9×9 inch baking dish with olive oil or avocado oil.
Meanwhile, whisk the eggs, milk, and dry mustard together in a bowl. Season with sea salt and pepper to taste.
Garnish with fresh chopped parsley, if desired and serve warm.
..
Breakfast Egg + Cauliflower Protein Packed Casserole
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!
You’ll just need a good recipe (this one), a nudge from someone who cares (me), and willingness to try something new (that’s why you’re here!).
I’ve been creating and posting recipes on the internet for over 10 years now, and I’m still INCREDIBLY passionate about sharing new ideas for family meals that your people absolutely enjoy while also being packed full of the good stuff!
My weekly meal planning is completely decided by whatever I find ON SALE. This way, we’re always eating an abundance of fresh produce while keeping our family budget in check.
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.
🤯It’s estimated that 90% of us don’t get enough vegetables every day.
90%! Pretty shocking, right?
According to the USDA, most of us need between 2 and 4 cups a day. But the truth is, most people don’t sit down to eat a big bowl of veggies every day.
Veggies usually end up as an afterthought in a side dish.
This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea! It’s an easy way to get more of them into your diet.
I know this tip might fall into the category “I know this but I don’t do it very often.”
Consider this your reminder that it’s time to START! 🙂 I have some ideas to get you going.
6 Easy Ways to Add Veggies to Your Breakfast
1. Stir cabbage, spinach, kale, peas, zucchini, onions, asparagus, mushrooms, broccoli, peppers, or any other green into your eggs – think: veggie omelets, frittatas, scrambles, or baked vegetable quiche/casserole.
2. Shred zucchini or carrots into overnight oats or chia pudding – or stir them into your oats while they cook (surprisingly yum!)
3. Make a big batch of veggie hash (basically saute a bunch of veggies together) ahead of time, and when it’s time to eat, heat it up and add a poached egg on top.
4. Add frozen cauliflower, frozen beets, frozen kale, or frozen spinach to your smoothies.
5. Top your avocado toast with freshly snipped herbs & micro greens (yes, fresh herbs & micro greens count!).
6. Make a grain bowl with leftover quinoa or rice and stir in some spinach and feta/goat cheese while you heat it up. This will keep you feeling full for hours!
🌱Your assignment: Sneak some extra veggies into your breakfast a couple of days this week.
💡You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast.
🛒It really IS about making small changes over time that you can actually live with!
📉We’re all about creating REAL sustainable transformation and change.
🧀Freshly grated cheese from a block will melt the best because pre-grated cheese is coated in preservatives that interfere with the natural melting capability of cheese.
🥦To make the cauliflower “rice” you can purchase frozen or fresh “riced” cauliflower as most grocers do carry it pre chopped these days.
OR, make it yourself:
You’ll need cleaned, and trimmed florets of 2 small heads of organic cauliflower. Working in batches, place cauliflower florets into a food processor and pulse until just broken into rice-sized pieces. Do not over-pulse, or you’ll just have mush.
🥛Use ANY unsweetened/plain milk of your choice. My personal favorite for this recipe is unsweetened coconut milk or cashew milk. Any unsweetened nut milk, coconut milk, high-quality grass-fed cow’s milk, or heavy cream all work really well here. Use what you personally like and have on hand.
Try making this casserole for meal prep!
Simply cook, then allow to cool completely. Slice up your desired servings, then place in meal prep containers for your week ahead.
Lasts up to 4 days in the fridge.
4 servings
Ingredients:
- 1 Tbsp avocado oil or olive oil, plus more for greasing
- 3 fresh garlic cloves, pressed
- 1 medium onion, finely diced
- 1 lb ground beef, pork, bison, or turkey
- 6 large eggs
- 1 1/2 cups milk of choice
- 1 Tbsp dry mustard powder
- sea salt and ground black pepper, to taste
- 5 cups frozen cauliflower rice (no need to thaw)
- 1 cup freshly shredded cheddar cheese
Instructions:
Preheat your oven to 375 degrees f. Very lightly grease a 9×9 inch baking dish with olive oil or avocado oil.
Preheat a large skillet over medium heat. Add 1 Tablespoon of oil and sauté your onion and garlic for 3-4 minutes.
Add in your ground meat and cook until no longer pink, mincing the meat with your wooden spoon.
Meanwhile, whisk the eggs, milk, and dry mustard together in a bowl. Season with sea salt and pepper to taste.
In your prepared baking dish, spread the cauliflower rice evenly on the bottom.
As soon as your ground meat is cooked through, sprinkle it over the cauliflower rice, then top evenly with the cheese.
Pour in your whisked egg mixture, making sure you evenly cover the ingredients in the dish.
Bake, uncovered, for 30-35 minutes or just until eggs are set.
Garnish with fresh chopped parsley, if desired and serve warm.
Enjoy!
❤️Rachel
Ingredients
- 1 Tbsp avocado oil or olive oil, plus more for greasing
- 3 fresh garlic cloves, pressed
- 1 medium onion, finely diced
- 1 lb ground beef, pork, bison, or turkey
- 6 large eggs
- 1 1/2 cups milk of choice
- 1 Tbsp dry mustard powder
- sea salt and ground black pepper, to taste
- 5 cups frozen cauliflower rice (no need to thaw)
- 1 cup freshly shredded cheddar cheese
Instructions
- Preheat your oven to 375 degrees f.
- 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 your onion and garlic for 3-4 minutes.
- Add in your ground meat and cook until no longer pink, mincing the meat with your wooden spoon.
- Meanwhile, whisk the eggs, milk, and dry mustard together in a bowl. Season with sea salt and pepper to taste.
- In your prepared baking dish, spread the cauliflower rice evenly on the bottom.
- As soon as your ground meat is cooked through, sprinkle it over the cauliflower rice, then top evenly with the cheese.
- Pour in your whisked egg mixture, making sure you evenly cover the ingredients in the dish.
- Bake, uncovered, for 30-35 minutes or just until eggs are set.
- Garnish with fresh chopped parsley, if desired and serve warm.
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