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.
Servings: 12 Muffins
Calories: 72kcal
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