Cauliflower Broccoli Rice with Poached Eggs | Conscious Cooking

Cauliflower Broccoli Rice with Poached Eggs

Poached eggs are absolutely delicious but don’t necessarily have to be served with bread. I personally love poached eggs for breakfast or lunch with cooked veggies, avocado and/or sauerkraut. I’m not a fan of grains or bread, unless for an occasional treat. In this recipe, you cook your “rice” and when it’s almost done cooking, you poach your eggs. Then you simply add your eggs on top of the rice, and if you like, garnish with freshly chopped herbs and serve with a few slices of avocado.

It’s very easy to make and absolutely delicious. It’s a vegetarian, dairy-, gluten- and grain-free dish, and works for people who follow a paleo, whole30 or carb-free diet. Make this recipe on a weekend for lunch. You’ll love it.

How to Make Cauliflower Rice

Seriously, it’s so simple. Take a head of cauliflower, remove outer leaves and tough core. Cut off cauliflower florets and add to your food processor. Pulse a few times until you get the consistency of rice. Don’t over do it otherwise it will look more like couscous. If it happens, don’t worry though, it will still be good. Next time just do less.

In that recipe, I also added broccoli, just question to change things up a bit and add color and different nutrients. Not a fan? Just use cauliflower it’s good too.

Then you cook that “rice” in a skillet with a good quality olive oil, a bit of unrefined salt and pepper, and cook until the “rice” is cooked though, about 10 minutes. If you like, add minced garlic for taste and health benefits. Easy.

How to Poach Eggs

I’ll keep it simple here because it is. Bring a pot of water to a simmer (not hard boil). Crack your egg(s) in a small shallow bowl or saucer, being careful to not break the yolk. With a spatula, stir the water to create a whirlpool and slowly add the eggs in the centre of the pot. Cook until the white is set, about 3-4 minutes. Remove egg with a slotted spoon and drain on kitchen towel or paper.

What Kind of Eggs Should I Buy?

If you can afford it, get organic, pastured eggs from a local farm. The yolk should have a dark yellow colour. It’s more nutritious.

Pastured eggs from a local farmer are the healthiest choice because the hens are allowed to roam free on open pastures, eating bugs, and grass and are exposed to sun and fresh air. They tend to produce more nutritious eggs. If your local grocery store doesn’t carry them, ask them to do so. You may also find them at your farmers’ market or from a local farmer. They may even come in a variety of shell colors and sizes.

How to See if Your Egg is Fresh?

Put your egg in a bowl of cold water. If it sinks to the bottom and lies on its side, it’s fresh. If the egg stands up, it’s about 1-2 weeks old and if it floats, the egg is old.

Poached Egg Recipe on the Blog

If you like poached eggs, you may really enjoy this poached egg recipe with spiced braised cabbage. It’s amazing. Save it for next time!

Cauliflower Broccoli Rice with Poached Eggs

Poached eggs are served over cauliflower and broccoli rice for a vegetarian, gluten-, grain- and dairy-free breakfast or lunch. Serve 2 eggs per person.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Servings: 2


  • 2 cups cauliflower rice (about ½ small cauliflower)
  • 1 cup small broccoli florets
  • 2 tablespoons extra-virgin olive oil
  • ½ cup chopped onions
  • 2 cloves garlic, crushed
  • Unrefined salt and black pepper to taste
  • Pinch red pepper flakes
  • Poached pastured eggs, to serve
  • Minced parsley, for garnish


  • Make your cauliflower rice by using about 1/2 cauliflower. Remove outer leaves and tough core, chop into florets and add to food processor along with the broccoli. Process until you get consistency of rice. Set aside.
  • In a large skillet, heat olive oil over medium heat, add onions and cook for 2-3 minutes until soft and fragrant. Add garlic, cook for another minute and add in cauliflower and broccoli "rice".
  • Season with salt, pepper and red pepper flakes. Stir and cook until "rice" is cooked through and have softened, about 10 minutes.
  • When rice is almost done cooking, bring a pot of water to a simmer and poach eggs for 3-4 minutes.
  • Put rice in a plate or bowl, remove egg(s) from water with a slotted spoon, drain on paper or kitchen towels and add on top of the "rice".
  • Garnish with minced parsley and serve.


If you like, add sliced avocado and/or sauerkraut.
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