Cheesy Cauliflower ‘Grits’ with Poached Eggs

In this southern-inspired recipe, cauliflower takes center stage as a grain replacement – offering added fiber, vitamins and minerals to a classic dish.  Cheesy “grits” paired with poached eggs are the ultimate egg-veggie combo – appropriate for anyone following a gluten-free or vegetarian diet!

This recipe was developed for the Egg Nutrition Center by Amanda Blechman, RD, CDN  @amandablechman


  • 20 Minutes
    Total Cook Time
  • 34g Protein
  • 460 Calories
1-2 Heads Cauliflower, Stems Removed
1/2 Each Vidalia Onion, Finely Chopped
1 Tbsp Extra Virgin Olive Oil
1 Clove Garlic, Minced
1 Cup Water, Warm (or Low Sodium Vegetable Broth)
3/4 Cup Reduced Fat Cheddar Cheese, Shredded
2 Tbsp Parmesan Cheese, Grated
4 Each Large Eggs, Poached
to taste Green Onions
to taste Salt
to taste Pepper
to taste Sriracha

Per Serving

Calories: 460

Total Fat: 22g

Saturated Fat: 7g

Sodium: 910 mg

Carbohydrates: 37g

Dietary Fiber: 11g

Protein: 34g


  1. Pulse cauliflower in a food processor until you have a rice-like consistency. (Note: You can also find pre-riced cauliflower in many stores now – it’s a great option to save some time!)

  2. Sauté vidalia onion with EVOO and garlic over medium-high heat until the onion is soft and slightly browned.

  3. Add riced cauliflower and a sprinkle of salt and pepper to the pan with the onions and stir to mix everything. Add warm water or veggie broth and cook covered for about five minutes. Remove lid and continue cooking until cauliflower is soft and liquid is absorbed, about 3-5 more minutes. While lid is removed and liquid is cooking off, stir the mixture with a wooden spoon and mash and large chunks of cauliflower until you have a smoother consistency.

  4. Once the liquid is absorbed, turn off the burner and mix in cheddar and parmesan cheese.

  5. Scoop onto 2 plates (or bowls!) and sprinkle with green onion slivers. Top each serving with two poached eggs (plus an optional drizzle of sriracha if you like some HEAT) and enjoy!


    Servings per recipe: 2