Cauliflower and Cheese Egg Muffins

By AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

Mini savory egg muffins loaded with cauliflower florets and sharp cheddar cheese, perfect for keto breakfasts or snacks. This American-inspired recipe (keto, low carb), ready in about 30 minutes, combines large eggs, cauliflower florets, sharp cheddar cheese into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 110 calories and feeds 6, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 6 large eggs
• 1 cup, finely chopped cauliflower florets
• 1/2 cup shredded sharp cheddar cheese
• 2 tbsp heavy cream
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp, for greasing muffin tin butter
• 1 tbsp (optional) chopped chives

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Instructions

1. Step 1: Preheat oven to 350°F and grease a 6-cup muffin tin with 1 tbsp butter.
2. Step 2: In a mixing bowl, whisk 6 large eggs with 2 tbsp heavy cream, 1/2 tsp salt, and 1/4 tsp black pepper until well combined and slightly frothy.
3. Step 3: Fold in 1 cup finely chopped cauliflower florets, 1/2 cup shredded sharp cheddar cheese, and 1 tbsp chopped chives if using.
4. Step 4: Divide the egg mixture evenly among the muffin cups, filling each about 3/4 full.
5. Step 5: Bake in the preheated oven for 18-20 minutes until the egg muffins are set and lightly golden on top. Let cool for 5 minutes before removing from the tin.