How-To: Low-Carb Cauliflower Tortilla

Meet the lower calorie, non-starchy alternative to the classic Tortilla Española.


  • Trader Joe’s Roasted Cauliflower
  • 4 Eggs
  • Salt
  • Garlic Powder


  1. Heat Trader Joe’s Roasted Cauliflower per instructions on packaging
    • I chose to microwave for 2.5 minutes
  2. Sprinkle cooked cauliflower with salt and garlic powder; let cool to room temperature
    • This will help season the egg mixture
  3. Scramble 4 eggs
  4. Add cooled and seasoned cauliflower to egg mixture
    • Break up larger clumps of cauliflower with fork
    • Mix cauliflower and eggs well
  5. Heat 10 nonstick pan over medium high heat with a tablespoon of olive oil
  6. Add egg and cauliflower mixture to heated pan
  7. As mixture cooks, use a spatula to pull cooked egg away from the side of the pan
    • This allows uncooked egg in center of the pan to move outward and cook
  8. Flipping the tortilla
    • When underside of tortilla is slightly browned (use spatula to carefully lift and check), place a plate on top of the pan with one hand
    • With other hand holding the pan’s handle (and the other securing the plate in place), flip tortilla from pan onto the plate
    • Slide the uncooked side of tortilla back into the pan
  9. Cook side two in pan until lightly browned (approximately 2 minutes)
  10. When finished slide (or flip) tortilla onto a clean plate

If you don’t feel comfortable flipping the tortilla, use a large spatula to flip

Serving Ideas

Tortilla Española is traditionally served as a tapa (appetizer) and as the filling in a sandwich (Bocadillo de Tortilla). This variation can be used as either way but also makes a:

  • Side for dinner (Try it with Cajun Cod and Spicy Parmesan Green Beans)

  • Savory breakfast or lunch (Try topping it with guacamole and sriracha)

How-To: TJ’s Shrimp Burger Bowl

Trader Joe’s-Inspired Low-Carb Quick Meal

Yes, I forgot to add the spoonful of Last-Minute Guacamole for the pic!

Making it: Long story short

In a bowl add one serving each of Trader Joe’s Roasted Broccoli (85g or 1/2 cup) and Cauliflower Stir Fry (105g or 1 cup) — two Trader Joe’s Shrimp Seafood Burgers (chopped up) — and top with a big spoonful (50g) of Last-Minute Guacamole.

1 Serving approximately = 370 calories
Net Carbs (12.5g) 13%, Fat (21.5) 52%, Protein (32g) 35%

Yields 2 Servings

Making it: The full story

When I used to work in downtown San Francisco as a copywriter for Autodesk, my co-worker (and friend) Maria O. and I would occasionally leave the office and grab some Chinese food from the Rincon Center across the street from the office. In addition to conversation and laughs with Maria, a plate of fried rice topped with some type of protein (drenched in a yummy savory sauce) accompanied by a side of spring roles was a welcome escape from my day.

Fast-forward a few years. I’ve living down in Palm Springs, California again (one of those unplanned pandemic-inspired life detours) and good Chinese around every corner just isn’t a part of my reality. Now, that’s not to say that my “new favorite go-to three-item combo plate + included drink” lunchtime place doesn’t exist — I’m sure it does — but I haven’t found it yet.

And besides trading the Bay Area for the Coachella Valley, something else has changed; my diet. Down 33 pounds (and still working on it), I’m continuously taking steps to make better food choices and create new dishes I can put into rotation here at home.

What I’m calling my Shrimp Burger Bowl is essentially a combination of three Trader Joe’s items, spices, and an avocado. Here’s how I prepared this dish today.

Not into shrimp or can’t find the shrimp burgers at Trader Joe’s? No problem. Just find a protein you like. Mahi burgers, cod, salmon, turkey burgers, Just Chicken, or plant-based options can make great substitutes. Feel free to let your inner Test Kitchen Chef free!

What you need:

  • 1 pack Trader Joe’s Shrimp Seafood Burgers
  • 1 pack Trader Joe’s Roasted Broccoli with Olive Oil, Sea Salt, and Black Pepper
  • 1 bag Trader Joe’s Riced Cauliflower Stir Fry
  • 1 Avocado
  • Soy Sauce
  • Garlic Powder
  • Ground Cumin
  • Lemon Juice1
  • Sea Salt

How to make it:

  • Prepare the following per packaging instructions:
    • Seafood Burgers
    • Roasted Broccoli
      • Season with a shake or two of Sea Salt and Garlic Powder
    • Riced Cauliflower Stir Fry
      • Toward the end of cooking the cauliflower, add 1 tablespoon Soy Sauce + 1 tablespoon Garlic Powder; toss well
  • Last-minute Guacamole:
    • Mash avocado in bowl
    • Stir in 1 teaspoon each of Ground Cumin and Lemon Juice
    • Add Sea Salt to taste

Plate it:

Trader Joe’s-Inspired Shrimp Burger Bowl

In a bowl add one serving each of roasted broccoli (85g or 1/2 cup) and riced cauliflower (105g or 1 cup) — two shrimp burgers (chopped up) — and top with last-minute guacamole (50g or big spoonful).

1 Serving approximately = 370 calories
Net Carbs (12.5g) 13%, Fat (21.5) 52%, Protein (32g) 35%

Yields: 2 Servings

How-To: Raymo’s Greek Shepard’s Bake

O.k., not sure if using kalamata olives makes this dish “greek” — but it just felt right. This is something I made the other night with what I had available in the kitchen. The recipe below is the full-blow, full-fat, non-vegetarian, and non-vegan version — but with a little common sense additions (or subtractions), it’s got the foundation to be whatever your little heart desires:)

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