Egg and Cauliflower Stir-Fry with Tender Florets

Quick Recipe Version (TL;DR)

• Yield: 2 servings (as a main) or 4 servings (as a side)
• Prep Time: 10 minutes
• Cook Time: 12 minutes
• Total Time: 22 minutes

Quick Ingredients

• 1 medium cauliflower (about 1 lb / 450 g), cut into small florets
• 5 large eggs
• 2 tbsp neutral oil (canola, avocado, or grapeseed), divided
• 1 tbsp unsalted butter
• 2 scallions, thinly sliced (whites and greens separated)
• 2 garlic cloves, minced
• 1/4 tsp fine salt, plus more to taste
• 1/8 tsp ground white pepper (or black pepper)
• 3 tbsp water (for steaming)
• 1 tbsp low-sodium soy sauce
• 2 tbsp low-sodium chicken broth (or water)
• 1 tsp toasted sesame oil

Do This

• 1) Whisk eggs with 1/4 tsp salt and 1/8 tsp pepper.
• 2) Stir together soy sauce, broth, and sesame oil.
• 3) Sauté cauliflower in 1 tbsp oil, then steam with 3 tbsp water, covered, until tender-crisp.
• 4) Add remaining 1 tbsp oil, scallion whites, and garlic; cook 30 seconds.
• 5) Push cauliflower aside; scramble eggs in the pan until softly set (about 90 seconds).
• 6) Fold eggs and cauliflower together; add sauce and toss 30–60 seconds to glaze.
• 7) Finish with scallion greens; taste and adjust salt and pepper.

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Why You’ll Love This Recipe

• Comforting and mild: soft scrambled eggs and tender cauliflower with a light, savory glaze.
• Fast, one-pan cooking with simple ingredients you can find anywhere.
• Flexible: serve it as a cozy main dish, quick lunch, or an easy side.
• Great texture contrast: silky eggs folded around tender-crisp florets.

Grocery List

• Produce: 1 medium cauliflower, 2 scallions, 2 garlic cloves
• Dairy: 5 large eggs, unsalted butter
• Pantry: neutral oil (canola/avocado/grapeseed), low-sodium soy sauce, low-sodium chicken broth (or water), toasted sesame oil, fine salt, white pepper (or black pepper)

Full Ingredients

For the stir-fry

• 1 medium cauliflower (about 1 lb / 450 g), cut into small florets (about 4–5 cups)
• 5 large eggs
• 1/4 tsp fine salt (for the eggs), plus more to taste
• 1/8 tsp ground white pepper (or black pepper)
• 2 tbsp neutral oil (canola, avocado, or grapeseed), divided
• 1 tbsp unsalted butter
• 2 scallions, thinly sliced (separate whites and greens)
• 2 garlic cloves, minced
• 3 tbsp water (for steaming the cauliflower)

For the mild savory glaze

• 1 tbsp low-sodium soy sauce
• 2 tbsp low-sodium chicken broth (or water)
• 1 tsp toasted sesame oil

Step-by-Step Instructions

Step 1: Prep the cauliflower and aromatics

Cut the cauliflower into small, bite-size florets (smaller florets cook faster and fold into the eggs more comfortably). Thinly slice the scallions, keeping the whites and greens in separate piles. Mince the garlic and keep it close to the stove so it doesn’t burn while you’re cooking.

Step 2: Whisk the eggs for soft, tender curds

Crack 5 large eggs into a bowl. Add 1/4 tsp fine salt and 1/8 tsp white pepper. Whisk briskly for 20–30 seconds, until the whites and yolks are fully blended and slightly frothy. This helps the eggs cook up tender and cohesive.

Step 3: Mix the quick glaze

In a small bowl, stir together 1 tbsp low-sodium soy sauce, 2 tbsp chicken broth (or water), and 1 tsp toasted sesame oil. Set aside. This is a gentle, savory finish that won’t overpower the eggs.

Step 4: Sauté and steam the cauliflower until tender-crisp

Heat a large skillet or wok (12-inch works well) over medium-high heat for 2 minutes. Add 1 tbsp neutral oil and swirl to coat the pan.

Add the cauliflower florets and stir-fry for 2 minutes to lightly sear a few edges. Carefully add 3 tbsp water and immediately cover with a lid. Steam for 4 minutes, stirring once halfway through. You’re looking for cauliflower that’s tender-crisp: easily pierced with a fork but not mushy.

Uncover and cook for 1 minute to evaporate any remaining water so the stir-fry won’t turn watery.

Step 5: Add garlic and scallion whites for gentle aroma

Reduce heat to medium. Add the remaining 1 tbsp neutral oil, the scallion whites, and the minced garlic. Stir constantly for 30 seconds, just until fragrant. (Keep it moving; garlic can burn quickly.)

Step 6: Scramble the eggs, then fold everything together

Push the cauliflower to one side of the pan. Add 1 tbsp unsalted butter to the empty side and let it melt.

Pour in the whisked eggs. Let them sit undisturbed for 15 seconds, then gently stir and scrape with a spatula for 60–90 seconds, until the eggs are softly set (still a little glossy). Turn off the heat.

Gently fold the cauliflower into the eggs, trying not to break up the curds too much. The goal is big, tender pieces of egg coating the florets.

Step 7: Glaze briefly and finish with scallion greens

Drizzle the prepared glaze around the pan. Turn the heat back on to low and toss/fold for 30–60 seconds, just until everything is lightly coated and the sauce no longer looks watery.

Sprinkle the scallion greens over the top. Taste and adjust with an extra pinch of salt or pepper if needed. Serve hot.

Pro Tips

• Cut small florets for the best egg-to-cauliflower ratio. Big florets can feel bulky; smaller pieces fold into the eggs more evenly.
• Don’t skip the “steam then dry” method. Steaming quickly tenderizes the cauliflower; drying off the water afterward prevents a soggy stir-fry.
• Keep the eggs soft. Turn the heat down and stop cooking when they’re slightly glossy; carryover heat finishes them.
• Glaze briefly on low heat. The soy-broth mix should lightly coat, not pool at the bottom.
• Use a wide pan. A larger skillet helps moisture evaporate quickly and encourages light browning.

Variations

• Extra-comforting (richer): Add 2 tbsp milk to the eggs when whisking, and increase butter to 1 1/2 tbsp for a softer, more custardy finish.
• More veggie volume: Add 1 cup thinly sliced mushrooms or 1 cup baby spinach. Cook mushrooms after cauliflower (2–3 minutes) or fold spinach in at the end to wilt (30 seconds).
• Ginger-scallion version: Add 1 tsp finely grated ginger with the garlic for a warming, still-mild aroma.

Storage & Make-Ahead

Cool leftovers to room temperature within 1 hour, then refrigerate in an airtight container for up to 3 days. Reheat gently in a skillet over low heat with 1–2 tsp water to loosen the glaze, stirring just until warmed through (about 3–5 minutes). For the best texture, avoid high heat in the microwave, which can make eggs rubbery.

Make-ahead prep: cut the cauliflower, slice scallions, and mince garlic up to 24 hours ahead. Mix the glaze up to 3 days ahead and refrigerate. Whisk eggs right before cooking for the fluffiest curds.

Nutrition (per serving)

Approximate, for 2 servings (1/2 recipe): 410 calories; 21 g protein; 12 g carbohydrates; 31 g fat; 4 g fiber; 650 mg sodium.