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Healthy Cauliflower Egg Muffins

Cauliflower Egg Muffins

This recipe for healthy cauliflower egg muffins comes from my mom. She had mentioned these and I asked for the recipe so I could try them. I am always looking for something quick and easy to grab for breakfast or lunch that doesn’t take time but also isn’t junk food. These sounded perfect. As you all know, I am always looking for new ways to use my chicken’s eggs too. 🙂

If you know me or follow my blog, you know I love desserts and I love to bake. I could happily live on sugar. Sadly that isn’t a healthy thing to do, so sometimes I do make healthy snacks too. These muffins are high in protein and low in carbs/sugar so a good choice for an early in the day meal or snack.

I made a few changes to the original recipe and one thing that is great about these is that you can completely tailor them to what you have in your fridge or what you like to eat. I used what I had on hand to make a version of these that tastes just like quiche and I will greatly enjoy eating them. My mom said they also freeze really well and you can just microwave out of the freezer to warm up.

Fresh eggs from my hens

A few changes I made to the original recipe for these. The original calls for 1/2 cup almond flour if trying to reduce carbs, or you could use regular flour if not. I actually left this out completely. I used frozen spinach and cauliflower in these but I microwaved them and then strained out all the water by wringing the veggies in paper towels, so there would be no extra moisture. Without the excess water, these didn’t need any flour.

I also only had a little shredded fontina instead of the 1 cup of shredded cheese, so I also added about 2 tablespoons of garlic and herb Boursin (which is a creamy cheese spread) and some extra grated parmesan which worked great. You could use any cheese, or no cheese here.

Yummy Egg Muffin

You can completely adjust what seasonings you put in as well. I used salt, pepper, garlic powder, onion powder and italian herbs. The recipe says it makes 12, but I had slightly less of some ingredients and filled my muffin cups with about 1/4-1/3 cup batter each, so I ended up with 9 good sized muffins. I also baked for about 16 minutes vs the 28 min in the original recipe because I microwaved my riced cauliflower so it wasn’t frozen. These were nicely cooked through and starting to brown a bit at 16 minutes. So much depends on your individual oven, so I always suggest testing baked items well before the time listed in recipes to avoid overbaking. Hope you like these, I will definitely be making them often.


Healthy Cauliflower Egg Muffins

Healthy and tasty quiche like egg muffins with veggies and spices
Course Breakfast, Lunch
Keyword Breakfast, Eggs, Lunch, Snack
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 9 servings


  • 12 oz frozen riced cauliflower my package was 10 oz
  • 1/2 cup cooked chopped spinach I used frozen and microwaved and strained to remove water.
  • 4 eggs
  • 1 cup shredded cheese of any kind I used fontina and Boursin cheese
  • 1 tsp baking powder
  • 1/2 cup flour or almond flour can leave out if your remove water from veggies
  • 1/4 cup grated parmesan
  • 1 tsp minced garlic or 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp italian herbs
  • salt and pepper
  • any other fresh herbs, dried herbs, spices, veggies, etc


  • Heat the oven to 375. Line a 12 cup muffin tin with paper liners and I sprayed mine with cooking spray for easy removal from the liners.
  • If using vegetables, partially cook and wring them out to remove liquid before using.
  • Combine all the ingredients into a bowl and whisk well. Season with salt and pepper to taste.
  • Spoon into prepared pan and bake for 15-25 minutes depending on your ingredients and oven. You can tell these are done when they are firm when you tap the top, and a toothpick put into the center only encounters firm egg. They will be just starting to brown slightly.
  • You can store in the fridge or the freezer.
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