Dairy FreeKetoNut FreePaleoSpecific Carbohydrate DietWhole30
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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:
- Summer Sheet Pan Frittata
- Lemon Poppy Seed Waffles
- Ratatouille Baked Eggs
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!
Ham, Spinach & Cauliflower Rice Breakfast Muffins
Every Last Bite
These are a cross between a frittata and muffin thanks to the addition of cauliflower rice. Perfect for on the go breakfast.
4.47 from 13 votes
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Prep Time 10 minutes mins
Cook Time 25 minutes mins
Total Time 35 minutes mins
Diets Dairy Free, Grain/Gluten Free, Keto, Nut Free, Paleo, Refined Sugar Free, SCD Legal, Whole30
Servings 9 muffins
Calories 64 kcal
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
Calories: 64kcalCarbohydrates: 3gProtein: 7gFat: 3gSaturated Fat: 1gTrans Fat: 1gCholesterol: 99mgSodium: 327mgPotassium: 150mgFiber: 1gSugar: 1gCalcium: 35mgIron: 1mg
Tried this recipe?Leave a comment below and let us know how it was!
Breakfast Make Ahead Muffins
originally posted February 7, 2018 — last updated February 18, 2023by Every Last Bite
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42 comments on “Ham, Spinach & Cauliflower Rice Breakfast Muffins”
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Anonymous — June 22, 2024 @ 6:23 pm Reply
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Pat — February 5, 2023 @ 3:58 pm Reply
Has anyone made a big batch and frozen them? Then did they reheat well?
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Claudia — September 21, 2022 @ 3:11 pm Reply
Made the Muffins but changed some things, used Kale instead of Spinach, and no Ham. I sautéed the Mushrooms, red Onion and kale, and added nutritional yeast to egg cauliflower mixture.
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Sanne Lind — June 21, 2021 @ 7:41 am Reply
kan de fryses?
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Mish — January 3, 2021 @ 11:08 am Reply
I made these for our New Years breakfast and they were exceptional. I am not a fan of the density and solid egg wall that comes with a frittata and these were the absolute opposite. They were light, airy and not at all soggy.I used cheese, broccoli, ham, cauliflower, mustard and cayenne which was what I had available. I know I changed the recipe but it’s what I had on hand and I wanted to note that as it shows the recipe is very forgiving. Once all the ingredients were in I carefully stirred to distribute the cauliflower throughout. Then baked until the tops were lifted and brown. They looked at bit like soufflé when they came out but settled down just a tad in a few moments. They were perfectly cooked. I heated them in a warm oven the next day for leftovers and they were just as good. This will become part of the regular rotation!! Thank you for the recipe.
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Mintie — February 26, 2020 @ 9:35 pm Reply
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.
