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Home » Recipes » Meal Prep

Meal Prep Cauliflower Egg Muffins

Published: Oct 7, 2017 · Modified: May 12, 2025 by Megan

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Meal Prep Cauliflower Egg Muffins! Made with cauliflower rice, these eggs have 6 grams of protein and less than 1 gram of carbs. An easy make ahead breakfast!

Meal Prep Cauliflower Egg Muffins! Made with cauliflower rice, these eggs have 6 grams of protein & less than 1 gram of carbs. An easy make ahead breakfast! Paleo + Gluten Free + Low Calorie.

Happy meal prep Saturday! I'm not sure if I'm looking forward to this weekend or not. I have a TON of work to do and don't get me wrong, I'm not complaining.

Creating recipes for the websites and clients I write for is amazing work, but my first and true love is writing for this site, interacting with you guys and working with clients one-to-one to help them meet their goals.

Oh yeah, and I can't forget about my guy. He ties a close first with everything and this weekend he's wanting my quality time with me so let's getting meal prepping! On the agenda today, low carb 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.

So many of my weight loss clients tell me they struggle most with breakfast. I'm sure you guys can agree it's tough making a healthy, protein-packed breakfast happen every morning.

Everything we shouldn't be eating is the easy, grab-n-go stuff. But here's the thing. Anything in life that's worth your time and energy should take time, consistency and dedication. That's what breakfast is.

Perfecting a healthy breakfast takes practice and you need to have many options in your recipe toolbox to make that happen consistently.

That's why I'm here today showing you another EASY PEASY breakfast meal prep idea (don't forget those gluten free almond meal pancakes and meal prep PRO bowls.

Meal Prep Cauliflower Egg Muffins! Made with cauliflower rice, these eggs have 6 grams of protein & less than 1 gram of carbs. An easy make ahead breakfast! Paleo + Gluten Free + Low Calorie.

These Meal Prep Cauliflower Egg Muffins use my cauliflower rice egg muffins. They're so easy to make! Just watch the video and see how I prep them in 10 minutes or less.

To round out the meal, I added two of my cottage cheese pancakes (for Paleo I recommend the perfect Paleo coconut pancakes) and two organic apple sausage patties I found at Sprouts Farmers Market, and portioned them into my favorite meal prep containers.

Obviously, you can pair your egg muffins with other things but this gives you inspiration to play around with meal prepping them and trying them with different foods. Give it a whirl and let me know how it goes!

Stumped by breakfast? These Paleo Cauliflower Egg Muffins are perfect to meal prep in advance! Paired with my favorite protein pancakes and organic sausage, they're already pre-portioned so you can warm up and eat in the morning or take with you on the go!

Meal Prep Cauliflower Egg Muffins

Megan Olson
Meal Prep Cauliflower Egg Muffins! Made with cauliflower rice, these eggs have 6 grams of protein and less than 1 gram of carbs. An easy make ahead breakfast!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 25 minutes mins
Total Time 35 minutes mins
Course Breakfast, Meal Prep
Cuisine American
Servings 4 meal preps
Calories 304 kcal

Ingredients
 
 

  • 4 Cauliflower Egg Muffins
  • 8 Cottage Cheese Pancakes for Paleo, Coconut Pancakes
  • 8 organic sausage patties

Instructions
 

  • Prepare egg muffins according to the instructions. Let them cool completely before placing in a meal prep container with pre-made cottage cheese pancakes and pre-cooked sausage patties.
  • Store in the refrigerator and heat as an already pre-portioned meal in the morning, or take with you on the go.

Video

Notes

  • Recipe makes 6 egg muffins. You can double the recipe and add an extra one to your meal prep containers. They're very low in carbs and calories!

Nutrition

Serving: 1servingCalories: 304kcalCarbohydrates: 20.7gProtein: 31.6gFat: 10gSaturated Fat: 2.3gCholesterol: 50mgSodium: 758.7mgFiber: 3.2gSugar: 6.2g
Tried this Recipe? Let me know!Let us know how it was!

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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  1. Megan says

    October 10, 2017 at 6:15 pm

    YES! I think most people have don't always understand how to pair things in a healthy way.

    Reply

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