Easy, Cheesy Cauliflower Breakfast Egg Cups a.k.a. Breakfast Egg Muffins!

Combine a cheesy egg breakfast with the freshness of a lunchtime salad, and you’ve got cauliflower breakfast egg cups! Really, they’re like tiny, savory brunch bites, and they’re so easy to make. Just mix your ingredients, add toppings, and bake in muffin tins!

On the one hand, you get to enjoy a satisfying vegetarian breakfast with the protein-packed goodness of eggs. But, there’s also bright bursts of sweet tomatoes and chopped basil in every bite! Best of all, these cauliflower breakfast egg cups are just as good warm as they are cold.

Perfect as a meal prep breakfast, part of a healthy lunch for school, or just for snacking! And, an awesome budget-friendly recipe that looks and tastes totally gourmet. Per serving, these cauliflower breakfast egg cups cost under a buck—just $0.94!

What Are Breakfast Egg Cups? 

If you’ve ever had breakfast egg muffins, these cauliflower breakfast egg cups are pretty much the same thing, miniaturized. But, if you’ve never had egg muffins OR egg cups, they’re basically, crust-less, mini quiches! And, they’re awesome to pack and take on-the-go.

Plus, all of that finger-food convenience comes with loads of wholesome nutrients! Thanks to the eggs, one serving of these cauliflower breakfast egg cups contains 20g of protein. And, only 6g of net carbs, making them an awesome low carb breakfast or keto snack option!

Also, I have to mention, one serving amounts to EIGHT of these cauliflower breakfast egg cups. That’s why I love baking them into mini muffin tins—because more munching makes me more happy! But, you could also bake this recipe into larger muffin tins, if you prefer.

Sneaky Cauliflower with Not-so-Sneaky Benefits

Best of all, one serving also has an entire serving of cauliflower snuck inside! (After all, they ain’t called CAULIFLOWER breakfast egg cups for nothin’.) But, if you’re not a fan, don’t worry— cauliflower has such a mild flavor that you can’t even taste it in these cheesy egg muffins.

Luckily, you still get to reap the benefits of cauliflower, like it’s incredible anti-inflammatory and cancer-fighting compounds! Seriously, there’s a ton of research looking at cauliflower and other cruciferous veggies, showing their ability to slow or even stop the spread of cancer.

Plus, like other veggies, cauliflower is rich in essential vitamins, minerals and antioxidants. It’s also low in calories, and an awesome low carb vegetable option. For the purposes of these cauliflower breakfast egg cups, it’s a sneaky way to fit more nutrients into this tasty breakfast!

Cheesy Cauliflower Breakfast Egg Cups

Cheesy Cauliflower Breakfast Egg Cups

5 stars (4 ratings)


  • 4 cups cauliflower florets
  • 5 eggs
  • 1 cup shredded cheddar cheese
  • ¼ cup basil, chopped
  • 1 cup cherry tomatoes, halved
  • ¼ tsp oregano, salt & pepper


  • Preheat oven to 350°F (180°C).
  • Process cauliflower until it’s finely ground like couscous.In a bowl, whisk eggs. Add cheese and cauliflower. Mix to combine
  • Season with salt, pepper, and oregano.
  • Lightly spray muffin tin (I used mini muffin tins!) and fill with mixture.
  • Decorate with basil leaves, cherry tomatoes, or your favorite toppings.
  • Bake 15-20 minutes.
  • Allow to cool, serve, and enjoy!
  • Yields ~32 mini cauliflower breakfast egg cups (4 servings).


*Per serving of 8 cauliflower breakfast egg cups: 6g net carbs.
Serving: 8mini egg cups, Calories: 209kcal, Carbohydrates: 9g, Protein: 20g, Fat: 11g, Fiber: 3g, Sugar: 4g
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