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Cauliflower Egg Muffins {GF, Low Cal, Paleo}

September 28, 2016

Cauliflower Egg Muffins made with cauliflower rice! With 6 grams of protein and 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

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!

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.

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!

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.

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!

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.

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 Skinny Fitalicious
Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes
Servings 6 muffins
Calories 33 kcal
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.
5 from 2 votes
Print

Ingredients

  • 10 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
US Customary - Metric

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 Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Course Breakfast
Cuisine American
Keyword breakfast, caulfilower, cauliflower rice, egg, egg cup, egg muffin, gluten free, healthy, low calorie, low carb, meal prep, Paleo

Recipe Video

Nutrition facts per serving (1muffin)
Calories 33 kcal
Fat 0.2 g
Saturated 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 %

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What I Used For The Recipe

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.

Cauliflower Egg Muffins made with cauliflower rice! With 6 grams of protein and 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.

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.

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    Recipe Rating




  1. Susie @ SuzLyfe says

    September 28, 2016 at 4:13 am

    I haven’t made egg cups in forever (because I don’t really have to meal prep Alex’s lunches at the moment). I miss them, and cauli is an excellent addition!

    Reply
    • Megan says

      September 28, 2016 at 2:21 pm

      It makes them a lot heartier!

      Reply
      • Cozette says

        March 4, 2017 at 8:33 am

        Sorry but was is cauliflower rice? Never heard of it. Where would I get it?

        Reply
        • Megan says

          March 4, 2017 at 12:13 pm

          You can find it all the stores now. This post explains it. https://skinnyfitalicious.com/cauliflower-kale-frittata/

          Reply
        • Stephanie says

          March 27, 2017 at 9:15 pm

          Costco sells a two Pack of riced cauliflower.

          Reply
  2. lindsay Cotter says

    September 28, 2016 at 5:20 am

    oh my husband would love these. Do you deliver? LOL! kidding. although i do want to see you! rest first. <3

    Reply
    • Megan says

      September 28, 2016 at 2:21 pm

      Somehow we need to figure out how to exchange recipes. Wouldn’t that be fun?

      Reply
  3. Kat says

    September 28, 2016 at 6:18 am

    I’ve totally made egg muffins like this before – and they are bomb! I love the flavors you used in these little bites of bliss. They look and sound amazing!

    Reply
    • Megan says

      September 28, 2016 at 2:22 pm

      Thanks Kat! Cauliflower gives food so much texture.

      Reply
  4. Jessica @ Semi-Sweet Tooth says

    September 28, 2016 at 7:13 am

    I make egg muffins all the time – but I’ve never tried using cauliflower rice! (Actually… I’ve never used cauliflower rice in general, ha!)

    Looking forward to giving these a try! : )

    Thanks for sharing!
    XO, Jessica
    http://www.semisweettooth.com

    Reply
    • Megan says

      September 28, 2016 at 2:23 pm

      You must try. It makes everything so much better and easy too!

      Reply
  5. Lisa @ Lisa the Vegetarian says

    September 28, 2016 at 7:29 am

    I will be bookmarking this one! Looks delicious and also would make a great make-ahead breakfast when doing Sunday food prep for the week.

    Reply
    • Megan says

      September 28, 2016 at 2:23 pm

      Hope you love them Lisa!

      Reply
  6. Blair says

    September 28, 2016 at 11:59 am

    I almost always add broccoli or cauliflower to my frittatas. So much filling and flavorful goodness! Now I need to remember to try the cauliflower rice in your little muffin form. Sounds so convenient!

    Reply
    • Megan says

      September 28, 2016 at 2:25 pm

      Oh you must. It works like a charm!

      Reply
  7. Laura @ Sprint 2 the Table says

    September 28, 2016 at 4:53 pm

    i love this idea! We do egg muffins a lot (or we did when we had to go to an office). But cauliflower… is there nothing it doesn’t make better?!

    Reply
    • Megan says

      September 29, 2016 at 4:41 pm

      I know cauliflower is seriously the best & it always surprises me how many people do notebook with it. Enjoy Italy!!!

      Reply
  8. neil@neilshealthymeals.com says

    September 29, 2016 at 12:51 am

    Love egg muffins, but never thought of adding cauliflower rice to them before.

    It makes absolute sense to me to do so though with the the cauliflower acting like a flour and making it a more stable!

    Ingenious!

    Reply
    • Megan says

      September 29, 2016 at 4:42 pm

      Yes! Cauliflower is amazing in eggs. I make a killer frittata with it too. Enjoy Neil!

      Reply
  9. Cozette says

    March 4, 2017 at 2:12 pm

    Got it! Thanks!

    Reply
  10. Lauren says

    May 7, 2017 at 8:57 am

    Winner winner
    I added romaine instead of spinach for color. You cant taste the cauli at all!

    Reply
    • Megan says

      May 7, 2017 at 3:29 pm

      Oh yeah, it’s sneaky like that!

      Reply
  11. Amanda Marcionetti says

    May 20, 2017 at 5:49 pm

    Do you use eggs or egg whites? Or does it matter? Thanks

    Reply
    • Megan says

      May 20, 2017 at 6:20 pm

      10 large egg whites or 5 eggs

      Reply
  12. Carol says

    January 1, 2018 at 6:08 am

    Can these be frozen?

    Reply
    • Megan says

      January 1, 2018 at 7:59 am

      Yes, you can freeze them. They may be a little soggy, but I wrap mine in foil then place in a plastic bag.

      Reply
  13. Brett says

    January 24, 2018 at 12:32 pm

    Can I make these ahead the night before somehow? What would you recommend?

    Reply
    • Megan says

      January 24, 2018 at 12:39 pm

      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.

      Reply
  14. Elizabeth says

    August 8, 2021 at 8:04 pm

    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!

    Reply

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Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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