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Cauliflower Omelette Recipe

Cauliflower Omelette Recipe

Dense with a bite and light on the salt, this Cauliflower Omelette is a great addition to the dinner table as a side dish with rich curries, or on its own. Stuffed full with pieces of cauliflower, chopped tomatoes, and yellow onions, it is an easy dish that is forgiving of mistakes.

This recipe yields an omelette enough to serve 4.

Cauliflower Omelette


We start with fresh chicken eggs. I generally like to use Grade A eggs, which means each egg weighs around 65.5g – 69g. Recently, I’ve discovered “Alfalfa Eggs”; they refer to the type of eggs which is laid by chickens fed with Alfalfa grass. So far, I’ve found that the eggs are of good quality, with a lovely colour as well.

Eggs, a cauliflower, chopped yellow onions, chopped tomatoes, cooking oil, sesame oil, salt and pepper in separate bowls.
All the ingredients needed for Cauliflower Omelette.

Of course, this dish can be made according to what is available in your kitchen 😉

To this omelette, we are adding cauliflower, which is shaved to pieces, some chopped tomatoes and yellow onions. For the seasonings, I will be adding 1 tbsp of cooking oil, some pepper and salt.

Preparing the Omelette

Break the eggs into the mixing bowl. I like to break mine one by one first into a smaller bowl in case any of the eggs are bad. This gives me a peace of mind that the whole batch will not be contaminated by any potential bad eggs.

Raw egg in bowl being added to a larger bowl with 4 eggs.
Breaking it one by one gives me a piece of mind; it is completely optional if you prefer.

Next, add the seasonings to the eggs. I’m adding 1 tablespoon of cooking oil to help the Cauliflower Omelette be less oily. As it cooks, this 1 tablespoon of cooking oil from inside will push out the cooking oil on the outside, so it will absorb less oil.

After that, add pepper and half the salt to taste. I’m keeping the rest of the salt for the vegetables later.

Whisk the eggs until even in colour and the seasonings are well-combined.

A balloon whisk mixing all the eggs in a large mixing bowl.
Whisk them well!

Now I will shave the cauliflower to get the small grains. Use a knife and run through the surface of the blooms, like this. Note: this step can be prepared beforehand. I’ve included it in here to show how I made it 🙂

A knife shaving and slicing off pieces of cauliflower.
Making little pieces of cauliflower to fill our omelette.

This is similar to how cauliflower rice is made as well. When the blooms are completely shaved, continue until the thicker or bottom stem is reached. We want to make the cauliflower pieces as small as possible because they will be cooked together with the eggs later.

Any other vegetables with a short cooking time can be used as well. For other vegetables with a longer cooking time, like chopped carrots and peas, they need to be cooked beforehand until half-cooked, before being used.

Then, add the shaved cauliflower, chopped yellow onions and tomatoes to the whisked egg. Sprinkle the rest of the salt and give it a good mix until all the vegetables are well-coated with the eggs and the salt is well-distributed.

Shaved cauliflower, chopped yellow onions, chopped tomatoes and salt poured onto mixed eggs for an omelette.
Mix it until well-combined.

Cooking Cauliflower Omelette

Heat a non-stick pan over medium heat. Add in the rest of the cooking oil, and wait for it to get hot. This takes about 1 minute.

When the oil is hot enough, spread the oil around the pan to make sure it’s well-greased. Then, pour in the egg mixture. Stir it a little to make sure all the vegetables are evenly spread around the pan. After the cauliflower, tomatoes and yellow onions are well-distributed, flatten the omelette with the back of the spatula. This ensures even cooking throughout the omelette.

Spatula pressing down on a raw omelette in a non-stick pan.
Press it down to even out the vegetables cooked.

Cook on one side for about 4 minutes, or until slightly browned. I often run my spatula around the edges to check for doneness, and to encourage separation of the omelette from the pan. Occasionally, I would also adjust the pan as sometimes the heat is not even. If using a gas stove, this is not necessary.

After 4 minutes, the Cauliflower Omelette is browning well. Using 2 spatulas, carefully flip it.

Flipping an omelette with two spatulas in a pan.
Oops, an accident happened – that’s okay.

Here is where my Cauliflower Omelette broke in two; but it’s okay. With the back of the spatula, flatten the omelette again. As the bottom side is still raw, it will join back again as it cooks completely. Let it cook for another 4 minutes on this side too, or until browned. Occasionally lift the edges to check for doneness as well.

Spatula pressing down on a half-cooked omelette in a non-stick pan.
Wow, it already looks so yummy!

After the next 4 minutes, the Cauliflower Omelette is brown again on the bottom. Once again, with 2 spatulas, carefully flip it. Mine broke again, but that’s okay. Let it cook again for 1 minute on this side.

After 1 minute, the cauliflower, yellow onions and tomatoes within the egg should be thoroughly cooked. Switch off the heat, and plate the Cauliflower Omelette to serve.

Let’s Eat!

I served this dish with some Thai Sour Spicy Chicken Chilli Sauce and fluffy white rice. It’s also perfect with strong-tasting gravies like curries, sambals and sauces as omelettes tend to carry the stronger flavours. It can also be served as an alternative to fried meats and works great with stir-fried veggies with thick gravies.

A spoon holding up a piece of omelette.
Bon Appetite!

The omelette is a little chewy and dense. There is a little tanginess from the tomatoes, while the cauliflower and yellow onions provide a very subtle sweetness. The omelette itself is quite dry and well-cooked; with almost no hint of oiliness.

Storage Instructions

I recommend finishing this dish within a day, by dinnertime. This is because cauliflower and tomatoes contain liquids even after the Omelette is cooked. That liquid tends to spoil food at a rapid rate, even if it was stored in the fridge for a night.

Cauliflower Omelette cover
Cauliflower Omelette

Cauliflower Omelette Recipe

Somjit Najaireeb
A healthy dish that's stuffed with chopped tomatoes and bits of cauliflower. Savoury and light on the salt, it's perfect with rich dishes, or on its own!
5 from 2 votes
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Appetizer, Main Course, Side Dish, Snack
Cuisine Home Cooking
Servings 4
Calories 199 kcal


  • Sharp Kitchen Knife
  • Non-Stick Frying Pan
  • Silicone Spatula


  • 5 eggs, Grade A
  • 220 g cauliflower, washed
  • 60 g yellow onions, washed and chopped
  • 120 g tomatoes, washed and chopped
  • 3 tbsp cooking oil
  • 1/4 tsp sesame oil
  • 1/2 tsp salt
  • 1/8 tsp pepper, ground/ powdered


  • Break the eggs into a large bowl.
  • Add 1 tbsp of cooking oil, half of the salt, and all the sesame oil and pepper. Whisk until well-combined. Set aside.
  • Shave the cauliflower into small grains, until the thick part of the stem is reached. Set aside.
  • Heat a pan with the remaining cooking oil over medium heat. Wait for about 1 minute, or until it's hot.
  • Pour all the cauliflower bits, chopped yellow onions and tomatoes, and the remainder of the salt into the whisked eggs. Stir until well-combined.
  • Spread the cooking oil generously around the pan. Pour all the egg mixture into the pan.
  • Gently stir level the vegetables in the pan until even. Flatten the omelette with the back of the spatula. Let it cook for about 4 minutes on one side, or until evenly browned, lifting the edges occasionally.
  • After 4 minutes, carefully flip the omelette with 2 spatulas. Lower the heat to medium-low.
  • Flatten it again and let it cook for another 4 minutes, or until evenly browned. Run the spatula around the edges, lifting occasionally to check for doneness.
  • After 4 minutes, the omelette is well-browned. Flip it again and cook for another 1 minute.
  • After 1 minute, switch off the heat. Dish onto a plate and serve.



Storage Instructions:
  • Best consumed within the same day, not recommended to keep beyond a day.
  • It’s okay if the omelette breaks half-way through. The egg will continue to cook and hold it together.


Calories: 199kcalCarbohydrates: 6gProtein: 8gFat: 16gSaturated Fat: 3gTrans Fat: 1gCholesterol: 205mgSodium: 387mgPotassium: 334mgFiber: 2gSugar: 3gVitamin A: 548IUVitamin C: 32mgCalcium: 50mgIron: 1mg
Keyword cauliflower, egg, omelette, stir fry, tomatos, yellow onion
Tried this recipe?Tell us how it was!

4 thoughts on “Cauliflower Omelette Recipe”

  • As a nutritionist, I ask the question, “why would anyone want to make this”.

    Out of curiosity, I had a try, digusting. Yes, I can cook. I spent years teaching food and nutrition, including cooking.


    • Hi Kathryn, thank you for the honest feedback 😀
      I’m sorry to hear that this recipe did not suit your palate. As my family enjoyed it, I thought it does not hurt to share the recipe.

      Cheers 😀

  • 5 stars
    Kathryn , there’s no need to be so unkind. Were you so jerky as a teacher? If you’re such an accomplished culinary instructor, perhaps you could’ve offered helpful tips instead of crushing someone’s feelings. Be nice, Kathryn. It costs nothing. Also, I tried the recipe and it was very good!

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