After a few rounds of the Micros Masterclass, our Optimisers begin conjuring up super creative and original recipes to pack in all their essential nutrients.
This cauliporridge recipe by Optimiser Christine Erickson that combines cauliflower, whole eggs, and egg whites is an excellent example of how tasty nutrient density can be.
We hope you enjoy this high-satiety, go-to breakfast recipe!
- Diet Quality Score = 78%
- Satiety Index Score = 99%
- Protein = 54%
- P:E ratio = 1.1
One serving provides 279 calories, 38 grams of protein, 6 grams of fat and 30 grams of net carbs.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe, relative to our Optimal Nutrient Intakes (ONIs).
- 1-2 heads of cauliflower or 1 or 2 bags of riced cauliflower
- 580 grams of egg whites
- 3 whole eggs
- Spices of your choice; cinnamon, cardamom, clove, and all-spice work well
- Vanilla or almond extract
- Sweetener of your choice
- Salt to taste; 1/2-1tsp to start*
- Gelatin (optional)**
- Protein powder (optional)
Christine says, ‘my recipe changes a little each time, but my general rule of thumb is that I start with the cauliflower and base the rest of the ingredient amounts on that. Then, once you find your desired texture, you can get creative with all kinds of add-ins, such as chia, hemp seeds, berries, yogurt, etc.
This is a very forgiving recipe, and you can adjust the whole egg vs egg white ratios depending on your protein and fat goals. After cooking, I weigh the entire batch, input it into Cronometer, and then divide it into desired portions.
I find the biggest cauliflower I can, or I use two smaller heads (or two bags) to batch-cook breakfasts for a week, as this recipe freezes well.
*As the liquid evaporates, the recipe will taste saltier, so don’t overdo the salt in the beginning.
**I started adding this to give it a stickier consistency. You also get some additional partial protein.
- Cut cauliflower head into quarters.
- Cook cauliflower in InstantPot with salt for 10 minutes on manual and NPR.
- Change InstantPot to the ‘Sauté Low’ setting.
- Mash with your potato masher and use an immersion blender or whisk to get your cauliflower to a mashed potato consistency.
- Slowly add your egg whites and eggs as you blend.
- Add gelatin and spices.
- It will be very liquid at this point, and I like to keep cooking it down until most of the liquid evaporates; it may stick to your pot initially but will unstick as the liquid releases. I find this is less of a problem in the Instant Pot. I usually simmer it for about 30 more minutes and stir frequently.
Stove Top Method
- Add your riced cauliflower to a saucepan with a bit of water and salt. Bring it to a boil and turn it down to a simmer until the cauliflower softens.
- Begin mashing your cauliflower with a potato masher or an immersion blender (if you want it super smooth). From there, add in your eggs, egg whites, spices, and gelatin.
- Simmer and still frequently for about 30 minutes until most of the liquid has evaporated; it may stick to your pot initially but will unstick as the liquid releases.
- Christine Erickson