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 (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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
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.
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.
