High-Protein Cauliflower Sheet-Pan Eggs is an easy breakfast. This breakfast prepares simply and comprises of simple items. These items are listed as: eggs, reduced-fat milk, cauliflower, onion, Cheddar cheese, smoky tempeh, fresh cilantro, salt, and ground black pepper. You could easily get them in grocery stores or in the pantry. This breakfast dish has dairy items, so don’t have this dish if you are allergic with dairy. These sheet-pan eggs take only forty-five minutes, which is perfect for meal prep or busy weekday mornings. High-Protein Cauliflower Sheet-Pan Eggs are served with mixed green salad, whole-grain toast, Greek yogurt, and fresh berries. Store these sheet pan eggs properly for some time, so we would easily make them in advance.
STATS:
- Calories: 245 kcal
- Prep Time: 15 minutes
- Required Cooking Duration: 30 minutes
- Overall Duration: 45 minutes
- Servings: 12
- Cuisine: American
- Serving Size: 1 slice
- Course: Breakfast
- Diet: High-Protein
EQUIPMENT:
- Whisk
- Cutting board
- Sheet pan
- Large mixing bowl
- Sharp knife
- Parchment paper
- Silicone spatula
- Oven
INGREDIENTS:
- 18 large eggs
- ¼ cup reduced-fat milk
- ½ tsp. salt
- ½ tsp. ground black pepper
- 1 cup cauliflower florets
- ½ cup thinly sliced onion
- ¾ cup Cheddar cheese shreds
- 6 ounces smoky tempeh
- 1 tbsp. cilantro
INGREDIENT NOTES:
EGGS:
- We utilize large eggs as the primary source of protein to make the fluffy & tender sheet-pan eggs. We have to use fresh eggs to get the best flavor and consistency.
REDUCED-FAT MILK:
- We have to use reduced-fat milk to make the baked eggs soft & creamy without adding excessive fat. It gets mixed easily with the eggs to create a smooth mixture.
CAULIFLOWER:
- Use the cauliflower to make sure it cooks equally and blends nicely in egg mixture. We have to use fresh cauliflower to get the best texture.
ONION:
- We use the thinly sliced onion to add a naturally sweet taste and pleasant aroma to the sheet-pan eggs. Use the yellow or white onion for the best flavor.
CHEDDAR CHEESE:
- We have to use the reduced-fat or regular sharp Cheddar cheese to provide a rich & savory flavor. It melts beautifully and makes the eggs creamy and delicious.
SMOKY TEMPEH:
- Use the smoky tempeh to add plant-based protein and a hearty smoky flavor to the dish. We have to chop it into small pieces so it gets distributed evenly throughout the eggs.
FRESH CILANTRO:
- We utilize the fresh cilantro to add a bright & refreshing flavor to the sheet-pan eggs. We can also use the parsley or chives if cilantro is unavailable.
SALT & GROUND BLACK PEPPER:
- We use the salt & ground black pepper to enhance the natural flavors of all the ingredients without overpowering the dish. They should be mixed evenly into the egg mixture for balanced seasoning.
INSTRUCTIONS:
- Warm the oven to 375°F and apply the oil to the dish.
- Add the eggs, milk, black pepper, and salt to the big vessel and whisk to make it fluffy.
- Include the onion slices, cauliflower, cheddar cheese shreds, tempeh, and cilantro and mix.
- Now add the mixture equally on the sheet pan and spread the vegetables equally with a spatula.
- Bake the dish for 28 to 30 minutes till the middle gets set and the corners get crisp.
- Make 12 equal slices and serve the dish.
SERVING SUGGESTIONS:
FRESH SALADS:
- Mixed Green Salad
- Tomato Cucumber Salad
- Arugula Salad
- Kale Salad
- Cucumber Dill Salad
BREAD & TOAST:
- Whole-Grain Toast
- Sourdough Toast
- Rye Bread
- English Muffin
- Multigrain Bagel
BREAKFAST PROTEINS:
- Turkey Bacon
- Chicken Sausage
- Cottage Cheese
- Greek Yogurt
- Smoked Salmon
FRESH FRUITS:
- Mixed Berries
- Apple Slices
- Orange Segments
- Grapefruit
- Kiwi
ROASTED VEGETABLES:
- Roasted Asparagus
- Sautéed Spinach
- Roasted Tomatoes
- Steamed Broccoli
- Roasted Brussels Sprouts
POTATO SIDES:
- Roasted Sweet Potatoes
- Breakfast Potatoes
- Hash Browns
- Garlic Baby Potatoes
- Sweet Potato Hash
HEALTHY TOPPINGS:
- Avocado Slices
- Salsa
- Plain Greek Yogurt
- Hot Sauce
- Fresh Herbs
BEVERAGES:
- Black Coffee
- Green Tea
- Fresh Orange Juice
- Protein Smoothie
- Herbal Tea
TIPS:
- Make the cauliflower into fine and equal pieces of cauliflower so they get cooked in equal time.
- We have to whisk the eggs properly to make them fluffier.
- Allow the casserole to cool for some time to make clean slices.
- Include the extra vegetables like bell pepper, mushrooms, or spinach to make them flavorful and healthy.
STORAGE INFORMATION:
FRIDGE:
- Properly cool the slices, then add them to the container and store for 4 days.
FREEZER:
- Cover the separate portions tightly and freeze them for 2 months.
FAQs:
Will I prepare this dish for a meal in advance?
- Yes, this dish stores properly, so they are best for preparing meals in advance.
What should I utilize instead of tempeh?
- We would utilize chicken sausage, tofu, turkey sausage, or chicken instead.
Will I add the whole milk instead?
- Yes, add the whole milk to make a more indulgent breakfast.
NUTRITIONAL INFORMATION:
Calories: 245 kcal
Net Carbs: 2 g
Serving Size: 1 slice
Total Carbs: 4 g
Fiber: 2 g
Protein: 19 g
Total Fat: 16 g
Calcium: 0.18 g
Iron: 0.002 g
Vitamin A: 0.00018 g
Sodium: 0.42 g
Potassium: 0.26 g
Servings: 12
