Cauliflower and Cheese Egg Muffins
Mini savory egg muffins loaded with cauliflower florets and sharp cheddar cheese, perfect for keto breakfasts or snacks. This american-inspired breakfast (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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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Preheat oven to 350°F and grease a 6-cup muffin tin with 1 tbsp butter.
- 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.
- Step 3: Fold in 1 cup finely chopped cauliflower florets, 1/2 cup shredded sharp cheddar cheese, and 1 tbsp chopped chives if using.
- Step 4: Divide the egg mixture evenly among the muffin cups, filling each about 3/4 full.
- 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.
Frequently asked questions
How long does Cauliflower and Cheese Egg Muffins take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.
How do I store leftover Cauliflower and Cheese Egg Muffins?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.
Can I substitute ingredients in Cauliflower and Cheese Egg Muffins?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Cauliflower and Cheese Egg Muffins for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Cauliflower and Cheese Egg Muffins keto?
Yes — this recipe is tagged keto, low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
So good! I make them every Sunday for the week. The recipe is foolproof.
- ★★★★★
Amazing! My kids love these and they're so healthy.
- ★★★★★
My family devoured these. The cheese melted perfectly and the cauliflower was just right.
