Cauliflower Sausage Breakfast Skillet
All the comfort of a classic breakfast hash - without the carbs. Savoury sausage, tender cauliflower, and perfectly cooked eggs come together in this one-pan meal that’s hearty, protein-rich, and ideal for fuelling busy mornings.
Info
Prep time:
Cooking time:
Difficulty:
Serves:
Keto-Friendly | Low-Carb | Gluten-Free
10 mins
15 mins
Easy
1
Sugars
4g
Kcal
350
Fibre
4g
Fat
24g
Protein
25g
Saturates
7g
Salt
1.2g
Carbs
12g
Info
Cooking time:
Prep time:
10 mins
Keto-Friendly | Low-Carb | Gluten-Free
Difficulty:
Serves:
15 mins
Easy
1
Info
~N/A~
Prep time:
Cooking time:
~N/A~
Difficulty:
~N/A~
Serves:
~N/A~
Dietary Types
Sugars
4g
Fibre
4g
Protein
25g
Salt
1.2g
Info
Prep time:
Cooking time:
Difficulty:
Serves:
Keto-Friendly | Low-Carb | Gluten-Free
10 mins
15 mins
Easy
1
Sugars
~N/A~
Fibre
~N/A~
Protein
~N/A~
Salt
~N/A~
Info
Prep time:
~N/A~
Cooking time:
~N/A~
Difficulty:
~N/A~
Serves:
~N/A~
Dietary Types
Kcal
~N/A~
Fat
~N/A~
Saturates
~N/A~
Carbs
~N/A~
Ingredients:
(Per Serving)
• 2 large eggs
• 60g sausage meat (or 2 small links, casings removed)
• 1 cup cauliflower florets or cauliflower rice
• 1/4 cup bell pepper, diced
• 2 spring onions, sliced (white and green parts separated)
• 1 cup spinach (optional)
• 1 tbsp olive oil or ghee
• Salt and pepper, to taste
• Optional: sliced avocado or shredded cheese for topping
Instructions:
1. Heat skillet with oil over medium heat.
2. Add sausage and cook 4–5 minutes until browned. Remove and set aside.
3. In same pan, add cauliflower, peppers, and onion whites; cook 5–7 minutes until soft.
4. Stir sausage back in with spinach and season with salt and pepper.
5. Create two small wells and crack in eggs.
6. Cover and cook 2–3 minutes for runny yolks or longer for firm.
7. Garnish with onion greens, herbs, or avocado slices and serve.
Healthy Swaps & Tips:
• Use turkey sausage for leaner protein.
• Add mushrooms, kale, or courgettes for variety.
• For vegetarian, use plant-based sausage or tofu crumbles.
• Sprinkle with grated cheese for extra flavour and fat.
Storage & Meal Prep:
Cook sausage and veg base ahead; store up to 3 days.
Add fresh eggs when serving for best texture.
Not ideal for freezing due to eggs and cauliflower texture.
Ideal For:
• Keto and low-carb breakfasts
• High-protein eaters
• Gluten-free and grain-free diets
• One-pan meal prep