Cauliflower Toast with Bacon & Egg

This is a great recipe to make when you have a whole cauliflower for another recipe.  But before you chop it up, take a slice out of the middle.  

In addition to making a fun alternative to a boring slice of bread, the cauliflower adds heaps of vitamin C, along with folate, vitamin B5, vitamin B6 and a range of minerals.  

The bacon brings most of the energy in the form of protein as well as monounsaturated and saturated fat, along with selenium and phosphorus.  The egg adds more protein along with choline and selenium, and while the greens add some vitamin A, vitamin K1 and more minerals.


One serve provides 230 calories, 15 g protein, 16 g fat, 3 g of net carbs and P:E = 0.8.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 1 slice of cauliflower
  • A scant amount of preferred fat for cooking  
  • 1 egg
  • 2 rashes of bacon
  • A handful of green leaves 
  • Salt and pepper


  • Pre-heat oven to 180°C/356°F (bake).
  • Brush the cauliflower slice with a scant amount of olive oil, and place it on a baking tray, sprinkle with salt. Bake for 10 minutes, turn and bake for a further 10 minutes. 
  • While the cauliflower is baking, fry the egg and bacon to your liking.
  • Plate up the cauliflower toast, top with the egg, add the side of bacon and greens.
  • Add salt and pepper to taste.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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