Egg and Cheese Cauliflower Breakfast Muffins
Portable, savory breakfast muffins made with cauliflower, eggs, and cheddar cheese, ideal for a quick keto morning meal. This breakfast-inspired keto (keto, low carb) ready in about 35 minutes combines finely chopped riced cauliflower, large eggs, shredded 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 180 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
- 2 cups finely chopped riced cauliflower
- 6 large eggs
- 1 cup shredded cheddar cheese
- 4 slices cooked and crumbled bacon
- 2 stalks thinly sliced green onions
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp garlic powder
- as needed baking spray
Instructions
- Step 1: Preheat oven to 350°F and spray a 12-cup muffin tin with baking spray.
- Step 2: In a large bowl, whisk 6 large eggs with 1 tsp salt, 1/2 tsp black pepper, and 1/4 tsp garlic powder until combined.
- Step 3: Stir in 2 cups riced cauliflower, 1 cup shredded cheddar cheese, 4 crumbled cooked bacon slices, and 2 thinly sliced green onions until evenly mixed.
- Step 4: Divide the mixture evenly among the 12 muffin cups, filling each about 3/4 full.
- Step 5: Bake for 20-25 minutes until the muffins are set in the center and lightly golden on top.
- Step 6: Let cool for 5 minutes before removing from the tin; serve warm or refrigerate for up to 4 days.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Egg and Cheese Cauliflower Breakfast Muffins take to make?
Total time is about 35 minutes (10 min prep + 25 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 Egg and Cheese Cauliflower Breakfast 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 Egg and Cheese Cauliflower Breakfast 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 Egg and Cheese Cauliflower Breakfast 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 Egg and Cheese Cauliflower Breakfast Muffins keto?
Yes — this recipe is tagged keto, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
