Low Carb Breakfast Skillet


  • 1/8 cup diced yellow onion
  • 1.5 cups (4 oz) raw cauliflower, cut into small florets
  • 1 soy breakfast sausage (thawed if frozen), cut into small pieces
  • 1 egg
  • Salt & pepper to taste


  • In a medium nonstick skillet, sauté the onions over medium-high heat until they are fragrant (about 2 minutes).
  • Add the cauliflower and a dash of water, and cook the cauliflower until it is soft and brown (about 1 minute).
  • Add the sausage, and mix to combine.
  • Gently add the egg (be careful not to break the yolk), and cook until the whites are done but the yolk is still a tiny bit runny (about 3-4 minutes).
  • Season with salt and pepper as desired, and eat immediately.

Makes 1 serving.

Nutritional information per serving: 165 calories, 6.5 g fat, 11.5 g carbohydrate, 5.5 g fiber, 5 g sugar, 15 g protein.

The ratings:
Mental Cost (ingredient availability): Very low.
Financial Cost (ingredient cost): Quite low.
Emotional Cost (cooking skill level): Probably inching towards medium.
Time Cost (recipe preparation): On the low side.
Life Cost (clean up time/effort): Decently low.
Worth It? (rate from 1-5): As is: 4.24.  With minor tweaks: 4.963.

Miscellaneous suggestions, insights, and/or thoughts:

  • The soy sausage I used was Sol Cuisine Veggie Breakfast Patties.
  • This recipe makes a large portion of food, but the meal didn’t sit heavy in my stomach like a skillet from a diner does.  (This is a good thing.)
  • This meal was a bit mild in flavor; I would probably add more onion next time.  I might even add a dash of paprika, too.
  • I would also consider adding 1/2 tablespoon of olive oil to help the cauliflower brown more, and to give the dish a little more depth in flavor.
  • Mushrooms would probably be a nice addition, too.
  • I loved the runny egg yolk; it provided a wonderful buttery flavor.  Yum.


About Stef

A "serious" gal who is trying to remember to lighten up and smile.
This entry was posted in "sausage", breakfast, cauliflower, eggs, postaweek, soy, vegetables, vegetarian and tagged , , , , , , , . Bookmark the permalink.

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