Quick Cauliflower and Egg Skillet with Creamy Mustard Sauce

ByEmily Healthy Recipes
Quick Cauliflower and Egg Skillet with Creamy Mustard Sauce

Transform simple cauliflower into an extraordinary meal that’s ready in just 10 minutes. This vibrant, colorful dish combines tender cauliflower florets with scrambled eggs, sweet peppers, and a tangy mustard cream sauce that ties everything together beautifully. It’s the perfect solution for busy weeknights when you want something nutritious, satisfying, and bursting with flavor. Whether you’re looking for a light dinner, hearty breakfast, or impressive brunch dish, this recipe delivers restaurant-quality results with minimal effort.

Ingredients

For the Cauliflower Base:

  • 1 medium cauliflower head, about 600g/21 oz, cut into small florets
  • 1 tablespoon salt for boiling water
  • 1 medium onion, diced
  • 1 medium carrot, diced
  • 1 red bell pepper, diced
  • 1 clove garlic, minced
  • 2 tablespoons vegetable oil

For the Egg Mixture:

  • 2 large eggs
  • 70g/2.5 oz sour cream
  • 100g/3.5 oz cheese, grated (cheddar or mozzarella)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dried oregano

For the Mustard Sauce:

  • 3 tablespoons sour cream, 45ml/1.5 fl oz
  • 1 teaspoon mustard
  • 1 clove garlic, crushed
  • 1 medium tomato, diced
  • Salt and black pepper to taste
  • 2 spring onions, chopped, for garnish

Instructions

Prepare the Cauliflower:

Bring a large pot of water to a rolling boil over high heat. Add 1 tablespoon of salt to the water. Cut the cauliflower into small, bite-sized florets, removing the thick stems. Add the cauliflower florets to the boiling water and cook for exactly 5 minutes. The cauliflower should be tender but still have a slight bite to it. Drain the cauliflower in a colander and set aside.

Sauté the Vegetables:

Heat the vegetable oil in a large skillet or frying pan over medium-high heat. Add the diced onion and sauté for 2 minutes until it begins to soften and become translucent. Add the diced carrot and continue cooking for another 2 minutes, stirring occasionally. The carrot should start to soften slightly. Add the minced garlic and diced red bell pepper to the pan. Sauté everything together for 2 more minutes, stirring frequently to prevent the garlic from burning. The vegetables should be tender-crisp and fragrant.

Add the Cauliflower:

Add the drained cauliflower florets to the pan with the sautéed vegetables. Toss everything together gently to combine, being careful not to break up the cauliflower too much. Cook for 1-2 minutes, stirring occasionally, to allow the flavors to meld together.

Prepare and Add the Egg Mixture:

In a medium bowl, whisk together the eggs, sour cream, grated cheese, salt, black pepper, paprika, and oregano until well combined and smooth. Pour this egg mixture evenly over the cauliflower and vegetables in the pan. Reduce the heat to medium-low. Gently stir and fold the mixture continuously for 2-3 minutes, allowing the eggs to cook and form soft curds while coating all the vegetables. The eggs should be just set and creamy, not dry or overcooked. Remove from heat.

Make the Mustard Sauce:

In a small bowl, combine the sour cream, mustard, and crushed garlic. Mix well until smooth and creamy. Add the diced tomato and stir gently to incorporate. Season with salt and black pepper to taste. The sauce should be tangy and creamy with fresh tomato pieces throughout.

Serve:

Transfer the cauliflower and egg mixture to a serving platter or keep it in the skillet for a rustic presentation. Drizzle or dollop the mustard sauce over the top, or serve it on the side for people to add as desired. Garnish generously with chopped spring onions for a fresh, bright finish and a pop of color. Serve immediately while hot.

Time & Servings

Prep Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Servings: 3-4 people

Nutrition per serving: Approximately 285 calories, 16g protein, 15g carbohydrates, 18g fat, 4g fiber

Why This Recipe Works

This cauliflower and egg dish is a nutritional powerhouse that proves healthy eating can be both quick and delicious. Cauliflower is a cruciferous vegetable packed with vitamins C and K, fiber, and powerful antioxidants that support immune function and may help reduce inflammation. It’s also naturally low in calories and carbohydrates, making it an excellent choice for those watching their intake. The eggs provide complete protein with all essential amino acids your body needs, along with choline for brain health. Bell peppers add a significant dose of vitamin C and beta-carotene, while carrots contribute additional vitamin A for eye health. The cheese and sour cream provide calcium and beneficial fats that help your body absorb the fat-soluble vitamins from the vegetables. The mustard in the sauce not only adds tangy flavor but also contains compounds that may support digestion. By cooking everything quickly at high heat, you preserve more of the vegetables’ nutrients compared to longer cooking methods. This dish demonstrates that eating well doesn’t require hours in the kitchen—just smart ingredient combinations and efficient cooking techniques that deliver maximum nutrition and flavor in minimal time.