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!
[adthrive-in-post-video-player video-id=”QMyPsMno” upload-date=”2023-01-26T20:49:05.000Z” name=”Ham, Spinach & Cauliflower Rice Breakfast Muffins.mp4″ description=”” player-type=”default” override-embed=”default”]
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!
Thank you so much for these recipes. I was crestfallen when my doctor prescribed Whole 30 for me. I really thought i couldn’t do it. But these recipes are so amazing looking that you’re giving me hope.
Any suggestions for someone who cannot use almond or coconut or any nut milk due to allergies? About to start Whole30 and concerned about so many recipes that would need to be adapted for family members. Thanks for any input. These look delicious.
love this recipe you can make so many variations
How much red onion? The pictures show red onion but it’s not included in ingredient list.
Thanks for pointing that out! I’ve edited the recipe to include the amount
I have started my first whole 30 and am trying to be creative for breakfast. I made these on the weekend in preperation for the working week, very easy to prepare and bake. They are super tasty, you can’t even taste the cauliflower rice. These will definetly be on rotation at my place, my 18yo son also loved them. Delish!
I made these and loved them so much! The cauliflower rice is a great secret ingredient to getting these to turn out light and fluffy. I used frozen cauliflower and topped them with salsa or hot sauce.
Hi! Did you thaw the frozen rice or cook before adding it to the recipe?
I would thaw it first before adding so that you can remove some of the excess liquid first.
Hello, made with frozen cauliflower this morning and it turned out to be great!: moist and had nice texture. Thank you very much for a great recipe!
Thanks for the feedback! I haven’t tried them with frozen cauliflower rice yet so i’m happy to hear they turned out well!
Trying today but with frozen riced cauliflower. Hope that works.🤞🙏💗
Let me know how it turns out! I think it should work well as long as you remove a lot of the moisture from the cauliflower otherwise the muffins will likely turn out mushy.
Just made them. Can’t wait to have them this week!
Perfect for breakfast on the go all week long 😄
Mine came out way more moist and not browned on the side – wondering if I used too much water when I blended the cauliflower rice?
oh no! Were they cooked through? Or still really wet in the middle?