Lighter

Cauliflower Waffle with a Fried Egg

Name: Cauliflower Waffle with a Fried Egg
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 100g Cauliflower florets or cauliflower rice; 30g Onion, finely diced; 1 tsp Extra virgin olive oil; 2 Large eggs; to season Salt and pepper; a small handful Fresh coriander, roughly chopped

220

Calories

14.8g

Protein

2.4g

Fibre

A crisp, golden cauliflower waffle topped with a softly fried egg — lighter, but still properly satisfying. A handful of simple ingredients and a waffle maker are all it takes, with fresh coriander lifting the whole plate. If you don't have a waffle maker, the guidance below shows you the pan way.

Serves 1

Cauliflower Waffle with a Fried Egg — recipe photograph from Finding Balance by Jemima Prest

Ingredients

Servings

Cauliflower florets or cauliflower rice100g
Onion, finely diced30g
Extra virgin olive oil1 tsp
Large eggs2
Salt and pepperto season
Fresh coriander, roughly choppeda small handful

Nutritional values are estimates based on ingredients entered into the NutraCheck app. Exact values may vary depending on specific ingredients used.

Method

01
Put the cauliflower into a microwave-safe bowl with a small splash of water. Cover and microwave for around 4 minutes, until completely soft.
02
Meanwhile, heat a little of the olive oil in a frying pan. Add the onion and cook over a medium heat until soft and golden at the edges.
03
Blitz the cooked cauliflower in a food processor until finely chopped, then leave it to cool slightly. If it seems very wet, press it gently with kitchen paper to remove some of the excess moisture.
04
Mix the cauliflower with one of the eggs and the cooked onion. Season with salt and pepper.
05
Preheat the waffle maker and lightly grease it with the remaining olive oil. Add the cauliflower mixture, close the waffle maker and cook for 4 to 5 minutes, or until the waffle is set and golden.
06
Fry the remaining egg to your liking.
07
Transfer the cauliflower waffle to a plate, top with the fried egg and finish with the chopped coriander.

No waffle maker?

The waffle maker isn't essential — the mixture cooks just as happily in a frying pan.

Cook it in the pan. Spread the mixture over the cooked onions, cover with a lid and cook over a medium heat until the bottom is set and golden. Carefully turn it over and cook the other side before topping with the fried egg.