Cauliflower Muffins

Looking for a fun way to shake up your muffin game? Cauliflower muffins are the perfect combo of healthy and tasty. They’re packed with savory flavors like ham and cheese, but they stay light and fluffy thanks to the magic of cauliflower. Whether you’re craving a quick breakfast, a snack, or a lighter lunch, these muffins have got you covered.

And the best part? They work for pretty much every diet. Low-carb? Gluten-free? High-protein? Check, check, and check. Plus, they’re super versatile. Leftover cauliflower in your fridge? Boom, problem solved.

I came up with this recipe to combine the hearty feel of a frittata with the grab-and-go convenience of muffins. Trust me—once you try these, you’ll want them on repeat.

Quick Recipe Snapshot

• Time Commitment: 35 minutes total (10 to prep, 25 to bake)
• Servings: 12 muffins (want more? Just double it!)
• Skill Level: Easy. Really, anyone can do this.
• Tools You’ll Need:
  • Muffin tin (standard 12-cup size)
  • Box grater (or food processor)
  • Cheesecloth (or a dish towel—don’t skip this step!)
  • Mixing bowls
  • Whisk

Pro Tip: These muffins are meal-prep superheroes. Make a batch and stash them in your fridge or freezer for quick breakfasts or snacks all week long.

What You’ll Need

Ingredients

• 1 large cauliflower (or 3 cups riced cauliflower)
• 6 oz diced ham (or turkey bacon for a leaner twist)
• ½ cup chopped baby spinach
• ½ cup finely chopped onion
• 5 large eggs, beaten
• 1 cup shredded cheddar cheese
• ½ tsp garlic powder
• Pinch of cayenne pepper (optional, for a kick)
• Kosher salt, to taste
• Black pepper, to taste

Ingredient Swaps

• No ham? Try cooked sausage, turkey bacon, or even sautéed mushrooms for a vegetarian vibe.
• Out of cheddar? Mozzarella, Swiss, or a plant-based cheese works great too.
• Spinach haters? Sub with kale, zucchini, or bell peppers.
• Don’t love onion? Shallots or green onions are excellent substitutions.

Note: If you’re using frozen cauliflower rice, make sure it’s thawed and well-drained. Excess water = soggy muffins, and no one wants that.

How to Make Them

1. Preheat and Prep

Set your oven to 375°F (190°C). Spray your muffin tin with cooking spray or line it with parchment liners. (Trust me, it makes cleanup easier.)

Grate the cauliflower (or pulse it in a food processor) until it looks like rice. Then wring out as much water as humanly possible. Use a cheesecloth or clean dish towel and squeeze. The drier it is, the better your muffins will turn out.

Pro Tip: Finished cauliflower rice should feel dry to the touch. If it’s still damp, keep squeezing.

2. Mix It Up

In a big bowl, whisk together the eggs, cheese, garlic powder, cayenne (if using), salt, and pepper. Once it’s nice and mixed, fold in the cauliflower, ham, spinach, and onion.

What to Look For: The mixture will be thick and evenly coated with egg—almost like frittata batter.

3. Fill the Muffin Tin

Scoop the mixture into your muffin cups, filling each about two-thirds full. Pack it down a little with the back of a spoon so they hold their shape.

Avoid This: Overfilling the cups—unless you want muffin spillage in your oven.

4. Bake

Pop the tin into your preheated oven and bake for 20–25 minutes. You’ll know they’re done when the tops are golden and firm.

Golden Rule: At the 20-minute mark, poke a toothpick into the center of a muffin. If it comes out clean, you’re good to go.

Want Crispy Tops? Stick the tray under the broiler for one extra minute at the end.

5. Cool and Enjoy

Let the muffins cool in the tin for about 5 minutes before transferring them to a wire rack. This helps them firm up and prevents sticking.

The Goal: Springy tops that feel firm when pressed.

Make It Your Own

Dietary Tweaks

• Dairy-Free: Swap the cheddar for a plant-based cheese.
• Vegan: Replace eggs with flax eggs (1 tbsp flaxseed + 3 tbsp water per egg). Skip the ham.
• Spicer? Add diced jalapeños or double the cayenne.
• Milder? Leave out the cayenne altogether.

Seasonal Spins

• Summer? Toss in bell peppers or zucchini.
• Winter? Try roasted butternut squash instead of ham.

Serving and Storing

How to Serve

These muffins are fantastic warm, straight out of the oven. Pair them with avocado slices, fresh fruit, or a simple side salad for a balanced meal.

Storing

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Wrap individually in plastic and pop them in a freezer bag. They’ll keep for 3 months.

Reheating

• Microwave: 30 seconds on high.
• Oven: 350°F for 5–7 minutes.
• Frozen? Add a couple extra minutes to the microwave time.

Final Thoughts

Healthy eating doesn’t have to mean boring or bland. These cauliflower muffins are proof of that. They’re cheesy, packed with flavor, and perfect for sneaking in those extra veggies. Whether you’re meal prepping for busy mornings or just need a snack that feels fun, you’ll love having these in your kitchen. Give them a try—you won’t be disappointed!

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