Microwave eggs and seasoned tomato sauce over cauliflower steaks

Gluten Free Low Sodium

Start your day with this breakfast and you’ll get two servings of vegetables and be well on your way to reaching your goal of 5 servings of fruit and vegetables for the day!


1/4 cup extra-virgin olive oil
1 large (12 ounce) head of cauliflower, with leaves and stems removed, sliced into 1/2- to 3/4-inch thick steaks
1/2 teaspoon lemon zest
1 15-ounce can no-salt-added petite diced tomatoes
1 tablespoon Italian seasoning
4 large eggs


  1. Pour the oil into a 9 x 13 microwave-safe pan and place the cauliflower steaks in the pan (they may overlap some). Sprinkle the steaks with lemon zest.
  2. Cover the pan and microwave on high for 3 minutes. Flip the cauliflower steaks and microwave on high for another 2 minutes.
  3. In a small bowl, mix together the diced tomatoes and Italian seasoning.
  4. Pour the tomato mixture over the top of the cauliflower steaks. Cover and microwave on high for 2 to 3 minutes, until it is hot and bubbly.
  5. Using a large wooden spoon, make four wells (holes) in the tomato mixture. Gently crack one egg into each well. Cover and microwave for 1 to 2 minutes, or until egg whites are set and yolks reach desired consistency. Enjoy!

Makes 4 servings

Carb choices per serving: 1/2

  *Option not included in nutrition facts.

First Published: 08/24/2020
Last Reviewed: 08/21/2020

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Want a roasted flavor? You can grill, bake or pan brown the cauliflower steaks and add some fresh basil.*

microwave eggs and tomato sauce over cauliflower steaks nutrition label