Healthy Cauliflower Breakfast Muffins

Patsy Oburn


This is a great breakfast, appetizer, reunion, or travel handheld food. You can do many variations by adding additional spices and different meats.


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12 large muffins, 24 mini muffins
45 Min
25 Min


  • 1 large
  • 6 oz
    ham, diced
  • 1/2 c
    baby spinach
  • 1/2 c
    onion, finely chopped
  • 5 large
    eggs, beaten
  • 1/2 tsp
    garlic powder
  • 1 c
    cheddar, shredded
  • 1/4 tsp
    kosher salt
  • pinch
    cayenne pepper
  • 1/4 tsp
    pepper, fresh ground

How to Make Healthy Cauliflower Breakfast Muffins


  1. Preheat oven to 375 degrees F. Grate cauliflower or food processor, into rice size. (cauliflower rice)
    Turn the cauliflower rice onto paper towels or cheesecloth and wring out any excess water.
  2. In large bowl, add eggs, cheddar cheese, garlic powder and whisk until combined. Fold in cheddar cheese, ham, spinach and onion. Fold in the cauliflower rice.
  3. Grease muffin tin, unless non-stick, then fill each one about 2/3 full.
  4. Bake for about 20-25 minutes, or until lightly golden.

Printable Recipe Card

About Healthy Cauliflower Breakfast Muffins

Course/Dish: Breakfast Casseroles
Main Ingredient: Eggs
Regional Style: American

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