Cauliflower Egg Muffins {GF, Low Cal, Paleo}

Cauliflower Egg Muffins made with cauliflower rice! With 6 grams of protein & less than 1 gram of carbs, these egg muffins make a nutritious make ahead breakfast you can take with you on-the-go! Paleo + Gluten Free + Low Calorie.

If you’ve been a long time reader, then you know my love of egg muffins 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 at Target and put it in a Cauliflower Kale Frittata (P.S. Have you tried that? It’s really 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 regular egg muffins, the Cauliflower Egg Muffins 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 6 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 get a good protein packed breakfast!

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Cauliflower Egg Muffins

Cauliflower Egg Muffins made with cauliflower rice! With 6 grams of protein & less than 1 gram of carbs, these egg muffins make a nutritious make ahead breakfast you can take with you on-the-go! Paleo + Gluten Free + Low Calorie.

Author Megan @ Skinny Fitalicious

Prep Time 10 minutes

Cook Time 22 minutes

Total Time 32 minutes

Servings 6 muffins

Calories 33 kcal

5 from 1 vote

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Ingredients

• 10 large egg whites
• 1/4 cup red bell pepper chopped
• 1/4 cup baby spinach shredded
• 1/4 cup uncooked riced cauliflower
• 1/4 tbsp garlic powder
• 1 tbsp unsweetened almond milk
• salt and pepper to taste

Instructions

1. Preheat oven to 325 degrees F. Prepare a muffin tin by spraying with nonstick cooking spray.
2. In a small bowl, whisk together eggs, garlic powder, almond milk, salt and pepper.
3. Add the cauliflower rice to the muffin cavities dividing evenly, then layer the bell pepper on top.
4. Add the egg mixture to the cavities then the shredded spinach on top.
5. Bake at 325 degrees F for 22-25 minutes until the centers are set and edges are slightly browned.
6. 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.

Recipe 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 shop has more products similar to those used for this recipe and that recommend to my nutrition clients.

Course Breakfast

Keyword breakfast, caulfilower, egg, egg cup, egg muffin, gluten free, low calorie, low carb, Paleo

Nutrition facts per serving (1muffin)

Calories 33 kcal

Fat 0.2 g

Saturated Fat 0 g

Trans Fat 0 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0 g

Cholesterol 0 mg

Sodium 96.2 mg

Potassium 0 mg

Carbohydrates 0.7 g

Fiber 0.3 g

Sugar 0.7 g

Protein 6.2 g

Vitamin A 0 %

Vitamin C 0 %

Calcium 0 %

Iron 0 %

Custom Meal Plans

Work with Megan to develop a custom macro or standard meal plan to reach your goals.

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What I Used For The Recipe

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.