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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.
Winner winner
I added romaine instead of spinach for color. You cant taste the cauli at all!
Oh yeah, it’s sneaky like that!
Got it! Thanks!
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!
Yes! Cauliflower is amazing in eggs. I make a killer frittata with it too. Enjoy Neil!
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?!
I know cauliflower is seriously the best & it always surprises me how many people do notebook with it. Enjoy Italy!!!
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!
Oh you must. It works like a charm!
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.
Hope you love them Lisa!
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
You must try. It makes everything so much better and easy too!
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!
Thanks Kat! Cauliflower gives food so much texture.
oh my husband would love these. Do you deliver? LOL! kidding. although i do want to see you! rest first. <3
Somehow we need to figure out how to exchange recipes. Wouldn’t that be fun?
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!
It makes them a lot heartier!
Sorry but was is cauliflower rice? Never heard of it. Where would I get it?
You can find it all the stores now. This post explains it. https://skinnyfitalicious.com/cauliflower-kale-frittata/
Costco sells a two Pack of riced cauliflower.