Cheesy Cauliflower Breakfast Muffins

You know those mornings where you’re scrambling to get out the door but still want something tasty and satisfying to eat? Yeah, I’ve been there way too often. That’s exactly why I started playing around in the kitchen to create these Cheesy Cauliflower Breakfast Muffins. They’re my new secret weapon for busy days packed with flavor, easy to make, and they keep me full straight through to lunch. Let’s get baking!

Try my Broccoli Cheese Egg Muffins recipe.

Why You’ll Absolutely Love These Muffins

Alright, let’s be real breakfast can be a struggle. But these little guys? They’re about to become your new best friend. Here’s why:

→ The Ultimate Grab-and-Go Breakfast: Seriously, just grab one and run out the door. No more skipping the most important meal of the day! They’re perfectly portable for busy mornings.

→ Meal Prep Magic: Make a batch on Sunday, and your future self will thank you all week. They keep beautifully in the fridge or freezer, so a healthy breakfast is always just a microwave minute away.

→ Low-Carb, High-Flavor: Who says eating low-carb has to be boring? These muffins are packed with savory bacon, sharp cheddar, and a little kick from jalapeño. They’re satisfying and seriously delicious.

→ Customize It Your Way: Not a fan of spice? Skip the jalapeños! Want a veggie boost? Throw in some spinach! This recipe is a fantastic base for whatever you’re craving.

→ Secretly Veggie-Packed: We’re sneaking in cauliflower, so you’re getting a serving of veggies first thing in the morning. It’s a win for your health without sacrificing any taste.

→ Bye-Bye, Breakfast Boredom: Tired of the same old cereal or sad toast? These muffins are a fun, flavorful, and exciting way to shake up your morning routine.

Basically, they’re the easy, cheesy, make-ahead hero your breakfast routine has been waiting for

Try my Breakfast Egg Sausage Muffins recipe.

What You’ll Need To Make

Okay, let’s break down the rockstars that make these muffins so darn good. I promise, each one brings something special to the party:

Riced Cauliflower: This is our genius low-carb swap that gives these muffins their perfect texture and a sneaky serving of veggies. You won’t even taste it it just soaks up all the cheesy, bacony goodness and becomes the hearty base we need.

Sharp Cheddar & Thick-Cut Bacon: Hello, flavor town! 🧀🥓 This dynamic duo is what makes these muffins taste so indulgent. The sharp cheddar gives that classic, melty cheesiness, while the smoky, salty bacon adds the most amazing crunch in every single bite. Trust me, don’t skimp here!

Jalapeño Peppers: These little guys are here for a good time, not a long time! They add the perfect little kick that wakes up your whole palate. If you’re nervous about the heat, just remember: most of the spice lives in the seeds. Scrape ’em out for a milder vibe, or leave ’em in if you’re feeling brave!

The Egg Crew: Our fabulous binder! The eggs hold this whole delicious operation together, giving us that perfect, protein-packed structure that makes these muffins satisfying enough to actually keep you full all morning long.

NOTE: For measurements and rest of the ingredients check the recipe card below.

What You’ll Need To Do

Time required: 35 mins

Let’s Make These Cheesy Goodies!

Alright, let’s turn these ingredients into your new favorite breakfast! It’s easier than you think.

1| First things first: Get that oven going! Slide your top rack to the center and preheat your oven to 375°F. Give a 12-cup muffin tin a generous spritz of non-stick spray. We want those muffins to pop out perfectly later!

2|Jalapeño time! Let’s prep our peppers. Take one jalapeño, remove the stem and seeds (unless you’re feeling extra spicy!), and give it a fine chop. Take the other pepper and slice it into 12 thin little rings. These are going to make our muffins look so fancy!

3| The fun part: the mix! In a large bowl, toss in your diced jalapeño, riced cauliflower, about two-thirds of that glorious crumbled bacon, one cup of that sharp cheddar cheese, and the garlic powder. Give it a good sprinkle of salt and black pepper. Now, take a moment to admire this cheesy, bacon-y mountain.

4| Get saucy! In a separate bowl, whisk together your 5 eggs and that 1/3 cup of water until it’s nice and smooth. Pour this golden liquid right over your cauliflower mountain. Now, stir everything together until it’s one big, happy, well-combined family.

Quick tip: If the mixture looks a little too thick and clumpy, just add a tablespoon or two of water to loosen it up. We’re going for a thick, muffin-batter consistency.

5| Fill ‘er up! Evenly divide your batter among the 12 muffin cups. Now for the grand finale: top each one with the remaining cheese, the rest of that bacon, and crown each muffin with a jalapeño ring.

6| Bake it ’til you make it! Pop the tin into your preheated oven and bake for 20-25 minutes. You’ll know they’re done when the eggs are set and the tops are a gorgeous golden brown.

7| The hardest part: wait! Let these beauties cool in the tin for at least 5 minutes before you try to sneak one out. They need a minute to firm up!

And that’s it! You’ve just meal-prepped like a champion. These muffins will keep happily in your fridge for a few days, or you can freeze them for a quick breakfast anytime. Enjoy your delicious, low-carb win

Based on the provided recipe for Cheesy Cauliflower Breakfast Muffins (Serves 12), here are the approximate values.

Glycemic Index (GI) & Glycemic Load (GL) per Serving

• Glycemic Index (GI): Very Low (≈ 15-20)
• Glycemic Load (GL): Very Low (≈ 1-2)

Why: The recipe contains almost no high-glycemic carbohydrates. The small amount of carbs comes primarily from cauliflower and jalapeños, which are very low on the glycemic index.

Approximate Macro Nutritional Breakdown (Per Serving)

Note: These values are estimates and can vary based on specific brand ingredients, exact cheese fat content, and how much bacon fat is retained.

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Easy Ingredient Swaps

Here are some simple and friendly ingredient swap ideas for your Cheesy Cauliflower Breakfast Muffins, perfect for customizing them to your taste or what you have on hand.

🌶️ For the Heat:

• Instead of jalapeño: Try a few tablespoons of diced green chiles (canned or fresh) for a milder kick, or use a pinch of crushed red pepper flakes mixed into the batter.

🥓 For the Bacon:

• Make it vegetarian: Swap the bacon for about ½ cup of sun-dried tomatoes (chopped and patted dry) or a few tablespoons of nutritional yeast for a savory, “umami” flavor.
• Use a different protein: Try cooked breakfast sausage (crumbled), diced ham, or even chopped pancetta for a different salty, meaty twist.

🧀 For the Cheese:

• Switch up the cheese: Pepper Jack would be amazing for extra spice, while Monterey Jack or Gouda would make it super creamy and melty. A parmesan and mozzarella blend would also work great!

🥦 For the Cauliflower:

• Try a different veggie: You can use the same amount of riced broccoli or even shredded zucchini (just be sure to squeeze out the excess water first with a clean kitchen towel).

🥚 For the Eggs (Vegan Option):

• Egg-free swap: This one is a bit trickier but possible! Try a “flax egg” mixture. For this recipe, you’d need about 5 tablespoons of ground flaxseed mixed with ½ cup + 1 tablespoon of water. Let it sit for 5-10 minutes to gel up before adding it to the other ingredients. The texture will be a bit denser but still delicious!

Bonus Mix-Ins:

• For more green: Stir in a handful of fresh spinach (finely chopped) or fresh chives.
• For a flavor boost: Add a big spoonful of pesto or a dash of your favorite hot sauce right into the batter.

My advice? Have fun with it and use what you love. This recipe is super forgiving and a great way to clean out the fridge

Try my Cheesy Bacon and Veggies Breakfast Muffins recipe.

Twist and Tweak Ideas

Here are some fun twists and tweaks to make this recipe your own…

Global Flavor Twists 🌎

• Everything Bagel Style: Skip the jalapeño and garlic powder. Instead, stir 2 tbsp of Everything Bagel Seasoning into the batter and sprinkle more on top before baking. Instant classic!
• Southwestern Fiesta: Add ½ cup of canned black beans (rinsed) and ¼ cup of cooked corn to the batter. Swap the cheddar for pepper jack cheese and add a sprinkle of chili powder.
• Mediterranean Vibes: Swap the bacon for ½ cup of chopped sun-dried tomatoes and ¼ cup of crumbled feta cheese. Add a teaspoon of Italian seasoning. So fresh and flavorful!

Healthy & Hearty Boosts 💪

• Green Power Upgrade: Sneak in even more veggies! Add ½ cup of finely chopped spinach or kale and ¼ cup of shredded zucchini (squeezed dry in a paper towel).
• Super Seed Crunch: For a nutty flavor and extra fiber, mix 2 tablespoons of ground flaxseed or hemp hearts right into the batter.
• Extra Protein Punch: Add ½ cup of cooked quinoa to the mixture for a protein and texture boost that will keep you full for hours.

Fun & Indulgent Tweaks 😋

• Pizza My Heart: Swap the jalapeño for ¼ cup of chopped pepperoni and use a mozzarella and parmesan cheese blend. Add a teaspoon of dried oregano for that true pizza flavor.
• Cheddar Bay Inspiration: Add ½ teaspoon of smoked paprika and a ¼ teaspoon of onion powder to the batter. Right after baking, brush the warm muffins with a little melted butter mixed with a pinch of garlic powder. Chef’s kiss!
• Crab Cake Copycat: For a fancy brunch twist, replace the bacon with ½ cup of well-drained canned crab meat and add 1 teaspoon of Old Bay seasoning. You’ll feel like you’re at a seaside cafe.

The best part about this recipe is that it’s a perfect canvas. Don’t be afraid to get creative and clean out your veggie drawer!

Try my Almond Blueberry Oat Muffins recipe.

Helpful Tips for Success

Here are some useful tips for your Cheesy Cauliflower Breakfast Muffins recipe…

🧁 For the Perfect Muffin Texture

• Squeeze That Cauliflower! After ricing it, pop your fresh cauliflower in a clean kitchen towel and give it a good squeeze over the sink. Getting that extra water out is the #1 secret trick to prevent soggy muffins and help them hold together perfectly.
• Don’t Overmix! Once you add the egg mixture to the dry ingredients, stir just until everything is combined. A few lumps are totally fine! Overmixing can make the muffins a little tough.
• Let Them Rest. I know it’s hard, but letting them cool in the tin for a solid 5-10 minutes is crucial. This allows them to set up and makes them much easier to remove without falling apart.

🥓 Ingredient Pro-Tips

• Pre-Cook Your Bacon Right. For the crispiest, easiest-to-crumble bacon, bake it on a sheet pan in the oven at 400°F for about 15-20 minutes. No splatter, perfectly flat strips, and easy cleanup!
• Shred Your Own Cheese. The pre-shredded stuff is convenient, but it’s coated to prevent clumping, which can sometimes make it a little grainy and not melt as smoothly. shredding a block of cheddar yourself will give you the ooiest, gooiest, best melt.
• Control the Heat. Remember, the spice in jalapeños lives in the seeds and white membranes. For a mild flavor, scrape all that out. For a bigger kick, leave some in! You can even use a little poblano pepper for a even milder flavor.

You’ve got this! These little tips will take your muffins from good to absolutely foolproof and fantastic

Try my Savory Delights: Chicken and Sun-dried Tomato Muffins recipe.

Budget-Friendly Tips

Here are some super practical, budget-friendly tips for making these delicious muffins without breaking the bank…

🧀 Smart Shopping & Swaps

• Buy Block Cheese: It’s almost always cheaper per ounce than pre-shredded cheese. Just grab a block of cheddar and shred it yourself at home it only takes a minute and melts so much better too!
• Bacon Ends and Pieces: Check the meat section for a package of “bacon ends and pieces.” It’s perfect for recipes like this where you’re crumbling it anyway, and it usually costs a lot less than perfectly sliced strips.
• Rice Your Own Cauliflower: Pre-riced cauliflower can be pricey. Grab a whole head of cauliflower instead it’s way more affordable. Just chop the florets and pulse them in your blender or food processor until they look like grains. Easy peasy!
• Skip the Fancy Jalapeños: If fresh jalapeños aren’t on sale, you can use a couple of tablespoons of canned diced green chiles instead. They add a similar mild kick for a fraction of the cost.

🥚 Stretch & Save Hacks

• Stretch the Bacon: If you’re running low, you can use 4 slices instead of 6. Boost the savory flavor with a pinch of smoked paprika it gives that smoky bacon vibe for pennies!
• Check the Discount Rack: Always take a quick peek at the reduced-price section in the produce and dairy departments. You can often find perfectly good peppers, cheese, or bacon that needs to be used soon at a big discount.
• Make Your Own “Prepped” Ingredients: Pre-cook and freeze bacon when you find a good sale. You can also shred and freeze cheese yourself. That way, you’re always ready to make this recipe without paying full price.

♻️ No-Waste Ideas

• Use the Whole Pepper: Don’t toss those jalapeño seeds and ribs if you like spice! Finely mince them and add them to the batter for an extra kick without any extra cost.
• Leftovers are Gold: These muffins freeze beautifully. Making a double batch is super economical because you’re using all your ingredients efficiently, and you’ll have ready-to-go breakfasts for weeks!

A little creativity in the kitchen keeps your wallet happy and your tummy full. Happy baking

Try my Keto Egg Muffins With Broccoli, Ham and Cheese recipe.

Serving Ideas

Here are some serving ideas for your Cheesy Cauliflower Breakfast Muffins, perfect for making a complete and delicious meal.

🥑 For a Super Satisfying Breakfast Plate:

• The Classic Combo: Serve a warm muffin alongside a couple of sunny-side-up or scrambled eggs and a few slices of avocado. It’s a protein-packed plate that will keep you full all morning.
• Fresh & Fruity: Pair one or two muffins with a big handful of fresh berries, a sliced orange, or a sweet seasonal fruit salad. The sweet and savory combo is chef’s kiss.

🥗 For a Light Lunch or Delicious Snack:

• Soup’s Best Friend: Crumble a muffin on top of a warm bowl of tomato soup, broccoli cheddar soup, or a cozy chili instead of crackers. It adds amazing flavor and texture!
• Salad Topper: Serve a muffin, warm or cold, next to a simple green salad with a tangy vinaigrette. It’s like having croutons and cheese built right in!

🍳 For Your Next Brunch Gathering:

• Build a Brunch Board: Slice the muffins in half and arrange them on a big board alongside other favorites like sliced ham, hard-boiled eggs, fresh fruit, yogurt, and nuts for a gorgeous and easy spread.
• The Ultimate Breakfast Sandwich: Slice a muffin in half horizontally and toast it. Use it as the “bread” for a breakfast sandwich with an extra fried egg and a slice of tomato inside. Mind. Blown. 🤯

👩‍🍳 Fun & Kid-Friendly Ideas:

• DIY “Muffin” Pizza: For a fun twist, top a halved muffin with a little pizza sauce, a sprinkle of extra cheese, and a few mini pepperoni. Pop it under the broiler for a minute for a mini pizza bite!
• Dip It!:
  • In salsa for a fresh, zesty kick.
  • In plain Greek yogurt or sour cream for a cool, creamy contrast.
  • In hot sauce for those who really love a spicy start to the day.

No matter how you serve them, they’re sure to be a hit! Enjoy

Try my Protein Packed Shrimp and Egg Skillet recipe.

Storage & Reheating Tips

Here are clear and practical storage and reheating tips to keep your muffins tasting fresh and delicious.

🧊 Storage Tips

• Let Them Cool Completely: Before you store them, let the muffins cool down to room temperature on a wire rack. This prevents condensation from making them soggy in the container.
• Fridge (Short-Term): Place the cooled muffins in an airtight container. They’ll stay fresh and tasty in the refrigerator for up to 4-5 days.
• Freezer (Long-Term): For best results, flash freeze them first: place the cooled muffins in a single layer on a baking sheet and freeze for 1-2 hours until solid. Then, transfer them to a freezer-safe bag or container. They’ll keep well for up to 2-3 months. This prevents them from sticking together!

🔥 Reheating Tips for Best Results

• From the Fridge (Oven/Toaster Oven Preferred):
  • Oven/Toaster Oven: Preheat to 350°F. Place muffins on a baking sheet for 8-12 minutes, until warmed through and the edges are slightly crispy again.
  • Microwave (Quick Method): Place a muffin on a microwave-safe plate and heat for 30-45 seconds. Be aware—this can make them a bit softer.
• From the Frozen (No Thawing Needed!):
  • Oven/Toaster Oven: Preheat to 350°F. Bake frozen muffins directly on the rack or a sheet for 15-20 minutes, until heated through.
  • Microwave: Heat on high for 60-90 seconds, checking halfway. For a better texture, finish in a toaster oven for a few minutes to crisp up the top.

Pro Tip: For maximum freshness, write the date on your freezer bag so you remember when you made them!

Enjoy your ready-to-eat breakfasts all week long! 🥳

Try my Sausage and Potato Breakfast Hash recipe.

Final Thoughts

And that’s it, friends my go-to recipe for winning the morning without even trying too hard. I love knowing I’ve got a batch of these tucked away in the fridge or freezer, ready to save the day when time isn’t on my side. Give them a try and let me know what you think! Tag me in your pics or drop a comment below. Now, go enjoy that extra 10 minutes of sleep you just earned

Recipe Card

Cheesy Cauliflower Breakfast Muffins

Focus on Being Low-Carb & Delicious: Who says low-carb has to be boring? Not me! These savory breakfast muffins are loaded with flavor from cheddar, bacon, and jalapeño. ☀️ Your new favorite healthy grab-and-go breakfast!

Cooking Method: Baked Cuisine: American Courses: Breakfast, Snack Recipe Keys: Keto Low Carb M Meal Prep

Print Recipe

Pin Recipe

Prep Time 10 mins Cook Time 25 mins Total Time 35 mins Difficulty: Intermediate Servings: 12 Estimated Cost: $ 10 Calories: 120

What you'll need...

Servings

• 2 medium jalapeño peppers
• 2-¹⁄₂ cup fresh riced cauliflower
• 6 slices thick-cut bacon (cooked crispy and crumbled, divided)
• 1-¹⁄₄ cup sharp cheddar cheese (shredded, divided)
• ¹⁄₂ tsp garlic powder
• Sea salt and black pepper, to taste
• 5 large eggs
• ¹⁄₃ cup water

What you'll need to do...

1. Preparation:

   Position the top oven rack in the center of the oven and preheat to 375°F (190°C). Generously coat the cups of a standard 12-cup muffin tin with non-stick cooking spray. Set the prepared tin aside.

2. Prepare the Jalapeños:

   Remove the stem and seeds from one jalapeño pepper. Finely dice the de-seeded pepper. Slice the remaining whole jalapeño crosswise into 12 uniform, thin rings. Set all prepared peppers aside.

3. Combine Dry Ingredients:

   In a medium mixing bowl, combine the diced jalapeño, riced cauliflower, two-thirds of the crumbled bacon, one cup of shredded cheddar cheese, and garlic powder. Season with sea salt and black pepper to taste.

4. Prepare the Wet Ingredients:

   In a separate bowl, vigorously whisk the five large eggs with 1/3 cup of water until the mixture is uniform and slightly frothy.

5. Combine Mixtures:

   Pour the whisked egg mixture over the cauliflower mixture. Stir thoroughly until all ingredients are evenly distributed and coated. Note: If the final mixture is excessively dense, incorporate additional water, one tablespoon at a time, until a thick, batter-like consistency is achieved.

6. Assemble the Muffins:

   Divide the batter equally among the 12 prepared muffin cups. Garnish the top of each portion with the remaining shredded cheese, crumbled bacon, and a single jalapeño ring.

7. Baking:

   Place the muffin tin in the preheated oven and bake for 20-25 minutes. The muffins are complete when the eggs are fully set and the tops are firm and golden brown.

8. Cooling and Storage:

   Remove the tin from the oven and allow the muffins to cool for a minimum of 5 minutes before removal. This resting period allows them to set fully. Once cooled, any remaining muffins may be stored in a sealed container in the refrigerator for up to 4 days or frozen for extended storage.

   

Nutrition Facts

Servings 12

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Amount Per Serving

Calories 120kcal

% Daily Value *

Total Fat 9g14%

Total Carbohydrate 2.5g1%

Dietary Fiber 0.8g4%

Sugars 1g

Protein 8g16%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Tip: Pre-riced fresh cauliflower is ideal for this recipe. Otherwise, fresh cauliflower can be riced on a box grater or in a food processor. Pat dry with a clean dish cloth or paper towel to remove any excess moisture before using.

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