Buffalo Cauliflower with Egg: A High-Heat, Low-Stress Breakfast for Two

Mother's Day is coming up, and while flowers and cards are lovely, nothing says love like breakfast made by hand. Suppose you're looking for something healthy, easy, and maybe unexpected. This buffalo cauliflower and egg dish might be the move in that case.

It's spicy, satisfying, and built for the HeatMate toaster oven, where there's no preheating, just crisp, roasted goodness in minutes with your beloved Japanese toaster oven. Think cauliflower "steaks" brushed with homemade buffalo sauce, gently baked with a fresh egg nestled in the center. Roasted sweet peppers add color, sweetness, and balance.

It's a one-pan meal, light on cleanup, and big on flavor.

Ingredients 

(Serves 2)

🥦 1 medium head of cauliflower

🫒 2 tbsp extra-virgin olive oil

🌰 2 tbsp almond flour

🧂 1 tsp sea salt

⚫ 1 tsp ground black pepper

🧄 2 tsp garlic powder

🌶 2 sweet peppers

🥚 2 eggs

Buffalo Sauce:

🌶 ½ cup Frank's Red Hot Sauce

🥑 2½ tsp avocado oil or ghee

🥥 1 tbsp coconut aminos

🍎 1 tsp apple cider vinegar

Instructions

1. Make the sauce

Combine hot sauce, avocado oil (or ghee), coconut aminos, and apple cider vinegar in a small bowl. Shake well and set aside.

2. Prep the cauliflower

Cut the cauliflower head in half, then slice a thick "steak" piece from each half, about ½" thick. Use a small knife to carve a slight, shallow dip for the egg in the middle of each piece.

3. Season

Slice the sweet peppers. Toss cauliflower and peppers with olive oil, almond flour, garlic powder, salt, and pepper until evenly coated.

4. Arrange

Line the HeatMate griddle pan with aluminum foil and brush it with olive oil. Arrange the cauliflower steaks and peppers in the pan. 

5. Bake

Bake at 450°F for 15 minutes.

6. Add flavor and eggs

Remove from oven. Brush cauliflower with buffalo sauce, including the edges. Carefully crack one egg into each carved dip.

7. Second bake

Reduce oven temperature to 375–400°F. Return the HeatMate griddle pan to the oven and bake for another 5-6 minutes, or until egg whites are set.

8. Serve hot

Place one cauliflower piece in the center of each plate (black or colored plates look especially impressive)—scatter roasted sweet pepper slices around it. Sprinkle a bit of oregano on top. Serve right away.

Nutrition per Serving (estimated)

(Source: Verywell Fit Recipe Analyzer)

Calories: ~309 | Protein: 10g | Carbs: 14g | Fat: 22g

• Gluten-free

• No refined sugar

Chef's Notes

• Want firmer yolks? Add 2–3 minutes to the second bake.
• No almond flour? Substitute with breadcrumbs, panko, or finely chopped nuts.
• Mild version: For a gentler brunch, skip the buffalo sauce and replace it with lemon-herb yogurt. Add paprika for color.

Wrapping It Up

This dish has it all: heat, comfort, and a bit of a surprise factor. It's quick to make, beautiful to plate, and easy to pull off in the HeatMate toaster oven — no fuss, no preheat, just flavor.

This is perfect for Mother's Day or any morning when you want to make someone feel loved (yourself included).

More ideas like this?

Browse our recipes section for quick meals, weekend brunches, and new ways to use your toaster oven.