Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Cauliflower hash brown egg cups served in muffin tin

Cauliflower Hash Brown Egg Cups

These Cauliflower Hash Brown Egg Cups are a delicious and low-carb alternative to traditional breakfast muffins. Made with riced cauliflower, cheese, and eggs, they are crispy on the outside and fluffy on the inside. Perfect for a protein-packed, gluten-free breakfast or snack!

  • Total Time: 40-45 minutes
  • Yield: 6 egg cups 1x

Ingredients

Scale
  • 1 head of cauliflower (processed to resemble rice)
  • 1 cup of cheddar cheese (grated)
  • 1/2 cup of parmesan cheese
  • 13 eggs (1 for the mix, and 12 for each cup)
  • Salt and black pepper to taste
  • Optional: diced ham, baby spinach, chili flakes, green onions, or other toppings

Instructions

  • Preheat Oven: Set your oven to 375°F (190°C) and grease a muffin tin.
  • Prepare Cauliflower: If using fresh cauliflower, pulse it in a food processor until it resembles rice. If using frozen riced cauliflower, thaw and squeeze out excess moisture using a cheesecloth or paper towel.
  • Mix Ingredients: In a large bowl, combine the riced cauliflower, shredded cheese, eggs, salt, pepper, and any optional seasonings. Stir until well mixed.
  • Form the Cups: Divide the mixture evenly into the muffin tin, pressing it into the bottom and up the sides to create a cup shape.
  • Bake the Hash Browns: Bake for 15-20 minutes or until they start to turn golden brown.
  • Add the Eggs: Remove the muffin tin from the oven and carefully crack an egg into each cauliflower cup.
  • Final Bake: Return to the oven and bake for another 10-15 minutes, or until the eggs are cooked to your desired doneness.
  • Cool & Serve: Let the egg cups cool for a few minutes before gently removing them from the tin. Garnish with fresh herbs or hot sauce if desired.

Notes

  • Make-Ahead Friendly: These egg cups can be stored in an airtight container in the fridge for up to 3 days and reheated in the oven or microwave.
  • Customization: Add cooked bacon, diced bell peppers, or spinach for extra flavor.
  • Crispier Base: For a crispier hash brown base, bake the cauliflower mixture a few minutes longer before adding the eggs.
  • Egg Doneness: If you prefer runny yolks, bake the eggs for less time; for firmer yolks, bake a little longer.
  • Author: Inez
  • Prep Time: 10 minutes
  • Cook Time: 30-35 minutes
  • Category: Breakfast, Snack
  • Method: Baking
  • Cuisine: American
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 egg cup
  • Calories: 120
  • Sugar: 1g
  • Sodium: 200mg
  • Fat: 8g
  • Saturated Fat: 3g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 3g
  • Fiber: 1g
  • Protein: 9g
  • Cholesterol: 180mg

Keywords: Cauliflower hash browns, egg cups, low-carb breakfast, keto egg muffins, gluten-free breakfast, baked egg cups, healthy breakfast, meal prep, high-protein snack, cauliflower recipes