I am always on the hunt for creative breakfast recipes that can be made a few days in advance and eaten on the go. Muffin tin frittatas are a great option but I have to confess that I am really not a fan of their eggy texture, especially when you can’t mask it with lots of cheese.
These Cauliflower Rice Breakfast Muffins are a cross between a mini frittata and a muffin thanks to the addition of riced cauliflower. The cauliflower helps to give these a light and airy texture, which I really enjoy, especially when compared to the density of a frittata.
I packed the Cauliflower Rice Breakfast muffins with ham and spinach, but they could easily be made vegetarian by swapping the ham for sautéed mushrooms or butternut squash.
One or two of these muffins make for a great protein rich breakfast on the go. I also like making these in mini muffin tins for bite sized snacks I can enjoy throughout the day. They are delicious eaten warm or cold, on their own, or dipped in ketchup. These Cauliflower Rice Breakfast Muffins will last about 5 days in the fridge, so make a batch on Sunday and you are set for the week.
Here are a few other breakfast recipes you will love:
- Chorizo & Roasted Pepper Frittata
- Summer Sheet Pan Frittata
- Lemon Poppy Seed Waffles
- Ratatouille Baked Eggs
- Creamy Coffee & Banana Smoothie
- Grapefruit Bowls with Fruit Salad & Orange Poppy Seed Dressing
If you make this recipe let me know in the comment section below, I would love to hear what you think or take a photo and tag me (@everylastbite_) on Instagram, I love seeing your photos!
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Ham, Spinach & Cauliflower Rice Breakfast Muffins
Ingredients
- 5 eggs
- 1/4 cup almond milk or other milk substitute
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp dijon mustard
- pinch cayenne optional
- 1 1/2 cups very fine cauliflower rice
- 1/4 cup red onion
- 1 1/4 cups diced ham
- 1 1/2 cups spinach roughly chopped
Instructions
- Preheat the oven to 175 degrees Celsius (350 degrees Fahrenheit)
- Spray a muffin tray with cooking spray or alternatively generously wipe melted coconut oil over each muffin cup.
- In a bowl whisk together the eggs, almond milk, salt, pepper and mustard powder. Add in the cauliflower rice.
- Place a spoonful of the ham, red onion and spinach into the bottom of 9 muffin cups. Pour the egg and cauliflower mixture over top of each and then top each muffin with the remaining ham and spinach.
- Bake in the oven for 25 minutes until the edges are lightly browned and the tops are fully set.
- Run a spatula around each muffin to loosen and then place on a wire rack to cool.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried This Recipe?
Leave a comment below and let us know how it was!
These muffins are fantastic. My 15 month old screamed in excitement when she saw them and ate two muffins! Thank you!
Haha love it!! I consider it a massive success if they are a hit with a 15 month old ????
These are in my oven right now. How do i add a photo?
I’m excited to hear how they turn out! You can post a photo on Facebook or Instagram and tag Every Last Bite 🙂
Hi! Recipe looks so good. I see in the pictures you have red onion diced on the cutting board but not listed in the actual recipe. Is there supposed to be?
I asked the same question and also received no answer. I used 1/2 cup.
These taste very good. I’m wondering about making it as a sort of quiche in a pie plate or 13”x9” baking dish.
Oohh I love that idea!! Let me know if you give it a try! I would recommend baking it for an extra 5-7 minutes to fully cook it through.
I finally got around to making these- been wanting to forever- and I forgot to add the rices cauliflower! 😀 They were still good, just dense and eggy. Going to try again this week.
What kind of ham do you use? I am constantly looking for Whole 30 approved ham and can never find any!
I prefer to use ham from my local butcher as i know exactly what goes into it but I believe that pederson farms also sells whole30 approved ham.
These breakfast muffins look great! A nice healthy breakfast to-go thats full of flavor. Well done!
Thanks Matt! They are a great mid week breakfast 🙂
These look amazing-can’t wait to try them!
I would love to hear what you think of them!
Do you cook the cauliflower rice before using in this recipe
No I add it in raw, I would recommend blending the cauliflower rice quite fine though so that there are no chunky pieces after baking.
Can I use any other meat ? Maybe bacon or just veggies like peppers etc.
Of course! This recipe can be adapted to use whatever you like for the filling! Sausage, ground meat, mushrooms, peppers, broccoli, butternut squash, the options are endless 🙂