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Cauliflower Egg Muffins made with cauliflower rice! With six grams of protein and less than one gram of carbs, these egg muffins make a nutritious make ahead breakfast you can take with you on-the-go!
If you’ve been a long time reader, then you know my love of Starbucks egg white bites runs far and deep.
I have a special relationship with egg muffins because many years ago they were my first breakfast hacks ever made. Now you see them all over Pinterest and across internet land like they’re no big deal.
Before I became a nutritionist {student} and full time freelancer, I was hustling through traffic to sit in a cubicle all day. I just realized how much I don’t miss those Office Space days.
That hour commute meant no time for breakfast which meant breakfast was usually a protein shake on the commute. But humans aren’t means to live off protein shakes, they need real food!
An invaluable lessons I learned during my 80 pound weight loss was how critical it was to eat protein for breakfast everyday to keep the weight off.
Protein fills you up. Protein doesn’t give you the sugar high you get from eating carbs alone and lean protein builds strong bones and muscles.
So, yes! Protein packed egg muffins became my on-the-go breakfast solution and it’s still one of my favorite breakfasts to this day!
Today I have another fun filled egg muffin for you with a secret ingredient. Cauliflower Rice!
You may remember at the beginning of the year, I discovered cauliflower rice and put it in a cauliflower rice egg frittata which was surprisingly good!
Since then I’ve been a little cauliflower rice crazy. I’ve seen it in a lot of other stores so keep your eye out because it is a huge time savior for making anything with cauliflower especially these awesome Cauliflower Egg Muffins!
Unlike my egg white bites, these Cauliflower Egg Bites set up a little better because the cauliflower acts like a flour making it a more stable muffin.
But who cares about stability really? They’re freaking delicious and that’s all that matters!
Not only that, one of these Cauliflower Egg Muffins has 33 calories, has less than one gram of carbs and six grams of protein. For that, you can easily eat two or three. Breakfast is served!
Don’t like cauliflower? Not to worry! You can’t taste it at all! Great nutrition, delicious tasting and easy to make. Make a batch over the weekend and you’ve got healthy breakfast prepped for the week ahead.
And that, friends is how you make an easy, high-protein breakfast!
Cauliflower Egg Muffins
Ingredients
- 10 egg whites
- 1/3 cup red bell pepper, chopped
- 1/2 cup baby spinach, shredded
- 1/2 cup riced cauliflower, frozen
- 1/4 tablespoon garlic powder
- 1 tablespoon unsweetened almond milk, or milk of choice
- Salt and pepper to taste
Instructions
- Preheat oven to 325 degrees F. Prepare a muffin tin by spraying with nonstick cooking spray.
- In a small bowl, whisk together eggs, garlic powder, almond milk, salt and pepper.
- Add the cauliflower rice to the muffin cavities dividing evenly, then layer the bell pepper on top.
- Add the egg mixture to the cavities then the shredded spinach on top.
- Bake at 325 degrees F for 22-25 minutes until the centers are set and edges are slightly browned.
- Use a small baking spatula to gently lift muffins from the baking pan, set on a wire rack to cool a few minutes then enjoy or store in a plastic container in the refrigerator up to 1 week.
Video
Notes
- To freeze, wrap each egg muffin in plastic wrap then wrap in foil. When ready to eat, thaw and microwave 30-60 seconds. Freeze up to 30 days.
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
What time and temp would you do this for mini muffins? Thanks!!
I would do the same time even if you did mini muffins.
Can I use frozen cauliflower rice?
You definitely can. I would thaw it and squeeze out the excess liquid really well before cooking with it though. Otherwise it will dilute the flavor.
How do you drain all the water out using frozen cauliflower rice. I wasted so many paper towels trying. What other options are there besides frozen? Thanks!
Can you make these with the whole egg? And regular milk?
Yes, but note the calories increase when using whole eggs instead of egg whites and the protein decreases. Egg whites to whole eggs means you reduce the egg whites by half to replace with whole eggs. Not having that additional egg white significantly reduces the protein. I work to keep my recipes balanced with nutrition and replacing with whole eggs means they may not be as balanced now. For the milk yes, you can always swap dairy free for regular milk in recipes.
Can you make these in the air fryer in silicon cups? If so at what temperature and for how long?
I haven’t tried it myself but if I were to try, I would do 300 F for 12-16 minutes.
I added sundried tomatoes and green scallions because I didn’t have red bell pepper. They are absolutely delicious. I have enough for a week of meal planning. Thanks!
Can I make these ahead the night before somehow? What would you recommend?
Yep. I do all the time. They keep in the refrigerator up to 5 days. Just warm in the microwave 30-60 seconds to eat. You can also freeze them by wrapping in plastic wrap and placing in a freezer bag up to 30 days.
Can these be frozen?
Yes, you can freeze them. They may be a little soggy, but I wrap mine in foil then place in a plastic bag.
Do you use eggs or egg whites? Or does it matter? Thanks
10 large egg whites or 5 eggs