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RECIPE | Parmesan crusted cauli-Schnitzel with crispy fried egg

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Parmesan crusted cauli-Schnitzel with crispy fried egg.
Parmesan crusted cauli-Schnitzel with crispy fried egg.
Photo: South African Poultry Association
  • Eggs are also a source of key nutrients such as vitamin B12.
  • The perfect and universal way to start your day, eating eggs for breakfast may even lead to decreased feelings of hunger and fewer cravings throughout the day, aiding weight loss.

If you’re sticking to a budget and planning your grocery bill more carefully, be sure to include those more affordable proteins into your mealtimes for a healthy and balanced diet. 

With so many good alternative sources of protein available, like eggs, beans and lentils, there’s no need for you to miss out on delicious and nutritious meals. 

The humble egg actually delivers substantially more nutritional benefit than other plant-based protein sources, with one whole egg offering up to 7g of protein. That equates to about 13% of the average women’s daily protein needs. And if that’s not enough, the egg also contains all of the nine amino acids needed in the human diet. Add to that the fact that eggs are also a source of key nutrients such as vitamin B12. 

The perfect and universal way to start your day, eating eggs for breakfast may even lead to decreased feelings of hunger and fewer cravings throughout the day, aiding weight loss. But don’t let it end there, eggs are not only good for breakfast, they are so versatile and delicious that you can include them in any meal of the day. 

Next time you’re planning a meat-free dinner, try this Parmesan Crusted Cauli-Schnitzel with Crispy Fried Egg. It is guaranteed to please even the most ardent of meat-lovers and good news is, it won’t break the bank either! 

Being one of the most affordable protein sources available, it seems as if eggs are a win all the way!

Serves 4
Preparation time: 15 minutes
Cooking time: 20 minutes


  • 1 large cauliflower head, about 800g
  • 150 g grated Parmesan cheese
  • 50 g (± 4 tbsp.) flour
  • 100 g (± 1½ cups) dried breadcrumbs
  • 5 ml (1 tsp.) mixed dried herb seasoning
  • 1-2 eggs, depending on size
  • Pinch of salt
  • Drizzle of olive oil
  • Lemon wedges to serve
  • Flat leaf parsley to serve

For the Spicy Fried Eggs

  • 15 ml (1 tbsp.) paprika
  • 2 cloves garlic
  • 1 chilli, chopped (optional)
  • 15 ml (1 tbsp.) butter
  • Splash of olive oil for frying
  • 4 eggs 


1.      Preheat the oven to 200°C.

2.      Slice the cauliflower all the way through from the crown to the base into a thick “steak” about 1,5 cm thick each.

3.      Mix the Parmesan cheese, flour, breadcrumbs and seasoning in a plate or shallow flat bowl.

4.      In a separate bowl, whisk the egg lightly with a pinch of salt.

5.      Dip the cauli-steaks into the egg mixture and then coat both sides in the Parmesan mixture.

6.      Place on a greased oven tray and drizzle with olive oil.

7.      Bake until cooked through and golden brown, about 15-20 minutes. 

For the eggs

1.      Gently heat the paprika, garlic, chilli and butter in a small pan. Take off the heat and keep aside. Fry the eggs in olive oil until crispy and remove from the pan.

2.      To serve, top the cauliflower steaks with the fried eggs, drizzle with chilli and garlic butter and garnish with lemon wedges and flat leaf parsley.

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