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Healthy Cauliflower Egg Muffins

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