Breakfast Egg Muffins

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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.

One breakfast egg muffin held above the bench by a hand, below is a tray full of egg muffins.

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
All the ingredients to make the breakfast egg muffins laid out on the bench.

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.

A food processor full of cauliflower rice sitting on the bench next to a large cauliflower

Step one: Whisk eggs

A large glass bowl full of whisked egg sitting on the bench next to a large cauliflower

Step two: Add cheese and cauliflower. Season with salt and pepper if required

All of the Ingredients in a large glass bowl sitting on a bench next to a cauliflower
All of the ingredients in a glass bowl mixed together sitting on a bench next to a cauliflower

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

A grey muffin tray filled with scoops of egg muffin mixture on a bench next to a glass bowl of egg mixture.

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.

A tray of baked breakfast egg muffins sitting on a wooden chopping board on the bench

Enjoy!


Baked breakfast egg muffins cooling on a cooling rack with a scattering of spinach leaves.

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!
A hand holding up half of a breakfast egg muffin above the bench

FAQs

Why do my egg muffins deflate?

Egg bites or egg muffins can deflate if the oven temperature is too hot. Try reducing the temperature of your oven.

A tin lunch box filled with snack food and breakfast egg muffins sitting on a bench next to a tray and cooling rack of egg muffins

If you made my Egg Muffins  or any other recipes on the blog please :

  • leave me a comment and a star rating below to let me know how you got on, I love hearing from you.
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An egg muffin topped with spinach leaves being held up to the camera

Breakfast Egg Muffins - Cauliflower Cheese

These breakfast egg muffins with cauliflower and cheese are an easy make-ahead breakfast or snack option packed with protein and veggies.
Print Pin Rate
Course: Breakfast Recipes
Cuisine: New Zealand
Keyword: Egg muffins, breakfast egg muffins, cauliflower egg muffins, egg cups
Servings: 12 Muffins
Calories: 72kcal
Author: My Kids Lick The Bowl

RATE THIS RECIPE

4.56 from 115 votes

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

Serving: 1g | Calories: 72kcal | Carbohydrates: 2g | Protein: 5g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 78mg | Sodium: 96mg | Potassium: 121mg | Fiber: 1g | Sugar: 1g | Vitamin A: 193IU | Vitamin C: 14mg | Calcium: 84mg | Iron: 0.5mg

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6 Comments

  1. I live in Ghana and cauliflower is imported and super expensive...could I replace do you think with courgette? Or broccoli?

  2. I LOVE MUFFINS BUT NEVER HEARD CAULIFLOWER MUFFINS. I AM SO EXCITED TO TASTE IT AND CANT WAIT FOR THIS. YUMMY.