Breakfast Egg Muffins
These breakfast egg muffins with cauliflower and cheese have long been a favourite in my household. Mini frittatas made in a muffin tin that are so quick and easy to throw together.
Why This Recipe Works
- An Easy Breakfast Recipe with just 5 ingredients
- Easy grab-and-go recipe great meal prep recipe
- Gluten-free and nutrient-dense source of protein and fiber
- Keto-friendly
Ingredients you will need
To make my cauliflower cheese egg muffins you will need:
- Cauliflower or cauliflower rice
- Eggs
- Grated cheddar cheese
- Onion powder
- Salt and pepper
- Optional Baby Spinach leaves and cherry tomatoes
Ingredients Notes & Substitutions
- Cauliflower or cauliflower rice: when I can't be bothered making my own cauliflower rice or when cauliflower is out of season I use frozen cauliflower rice
- Grated cheddar cheese: This can be substituted for your favourite cheese, parmesan cheese or feta are nice too.
- Optional: Onion powder: I love the flavor onion powder gives to these egg muffins cups, garlic powder is also nice.
- Optional Baby Spinach leaves and cherry tomatoes
I am an ambassador for Countdown supermarket, they support my blog by providing ingredients for recipe creation and testing. On the days when I can't be bothered making my own cauliflower rice or when cauliflower rice is out of season I grab their snap frozen cauliflower rice out of the freezer.
Step-by-step instructions
Below are illustrated step-by-step instructions to make my Cauliflower Breakfast Egg Muffins recipe, if you prefer just the written instructions then head straight to the printable recipe card below.
Prep: If using cauliflower, Blitz in a food processor until resembles a fine grain, like couscous, or use cauliflower rice.
Preheat your oven to 180 degrees Celsius or 360 Fahrenheit
Grease your muffin tin with a brush of oil, butter or with cooking spray.
Step one: Whisk eggs
Step two: Add cheese and cauliflower. Season with salt and pepper if required
Step three: Fill a greased muffin pan with egg mixture. I scope the filling into each muffin cup then pour any excess egg mixture into the muffin cups as well. Decorate with spinach leaves or cherry tomatoes if desired
Step four: Bake for 15-20mins until firm/springy to touch
Cool for 5 mins in tray before serving or cool completely before adding to a lunch box or storing in the refrigerator.
Enjoy!
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Top Tips
Here is how you can make these Cauliflower Cheese Egg Muffins perfectly every time!
- Grease your muffin tin with a brush of oil, butter or with cooking spray.
- I store my Egg Muffins in airtight containers in the fridge for up to 4 days. They also freeze well for up to four months.
- In this recipe I have provided just one flavour idea, however, when it comes to egg muffins your imagination can run wild. You could try: Capsicum/Bell peppers, broccoli florets or broccoli rice, ham, sausage, bacon, mushroom, onion, grated potato or sweet potatoes and fresh herbs.
- You can either enjoy these egg muffins hot out of the oven, chilled from the fridge or reheat them in either a microwave or air fryer.
- Although I call these breakfast egg muffins egg muffin cups are great in lunchboxes too!
FAQs
Egg bites or egg muffins can deflate if the oven temperature is too hot. Try reducing the temperature of your oven.
Breakfast Egg Muffins - Cauliflower Cheese
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Ingredients
- 350 g Cauliflower florets 0r cauliflower rice
- 5 eggs
- 1 Cup grated cheddar cheese 125 grams
- 1 teaspoon onion powder
- salt and pepper
- Optional Baby Spinach leaves and cherry tomatoes
Instructions
- Watch the quick recipe video before you get started, scroll up a little to find it
- Check the notes at the bottom of the recipe for little bits of extra info and help
- Roughly chop cauliflower or use cauliflower rice
- If using cauliflower, Blitz in a food processor until resembles a fine grain, like couscous, or use cauliflower rice
- Whisk eggs
- Add cheese and cauliflower
- Season with salt and pepper if required
- Fill greased muffin cups with egg mixture
- Decorate with spinach leaves or cherry tomatoes if desired
- Bake at 180 degrees celsius or 350 Fahrenheit for 15-20mins until firm/springy to touch
- Cool for 5 mins in tray before serving
- Or cool completely before adding to a lunch box
Video
Notes
- Grease your muffin tin with a brush of oil, butter or with cooking spray.
- I store my Egg Muffins in airtight containers in the fridge for up to 4 days. They also freeze well for up to four months.
- In this recipe I have provided just one flavour idea, however, when it comes to egg muffins your imagination can run wild. You could try: Capsicum/Bell peppers, broccoli florets or broccoli rice, ham, sausage, bacon, mushroom, onion, grated potato or sweet potatoes and fresh herbs.
- You can either enjoy these egg muffins hot out of the oven, chilled from the fridge or reheat them in either a microwave or air fryer.
- Although I call these breakfast egg muffins egg muffin cups are great in lunchboxes too!
- Cauliflower or cauliflower rice: when I can't be bothered making my own cauliflower rice or when cauliflower is out of season I use frozen cauliflower rice
- Grated cheddar cheese: This can be substituted for your favourite cheese, parmesan cheese or feta are nice too.
- Optional: Onion powder: I love the flavor onion powder gives to these egg muffins cups, garlic powder is also nice.
- Optional Baby Spinach leaves and cherry tomatoes
Nutrition
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Looks yummy. Does this freeze well? My toddler won't eat cooked Vege but I'm sure he'll devour these.
Yes they do freeze well
I live in Ghana and cauliflower is imported and super expensive...could I replace do you think with courgette? Or broccoli?
Yes that will work, although the muffins will be green. But still fine I think
I LOVE MUFFINS BUT NEVER HEARD CAULIFLOWER MUFFINS. I AM SO EXCITED TO TASTE IT AND CANT WAIT FOR THIS. YUMMY.