Cauliflower Muffins


Prep Time 20 mins | Cook time 25 minutes


Serves 12


130 kcal / serve
Cauliflower Muffins


  • 1 large cauliflower (or about 3 cups riced cauliflower)
  • 150g diced ham
  • 1/2 cup baby spinach
  • 1/2 cups finely chopped onion
  • 5 Eggs, beaten
  • 6 cherry tomatoes halved
  • 1/2 tsp. garlic powder
  • 1 cup shredded
  • Cheddar
  • Kosher salt
  • Pinch cayenne pepper
  • Freshly ground black
  • Pepper​


  1. Preheat oven to 200 degrees C. On a box grater or in a food processor, grate cauliflower and transfer to a large bowl. Place cauliflower in paper towels or cheesecloth and wring out any excess water.
  2. Add eggs, cheddar cheese, garlic powder and whisk until combined. Fold in cheddar cheese, ham, spinach and onion. Grease a muffin tin with cooking spray, then fill each one about two-thirds full. Place half of cheery tomato on top of each muffin. Bake for about 20-25 minutes, or until lightly golden.
  3. Eat fresh or keep in the refrigerator to have as an easy snack or lunch idea.


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