Ham, Spinach & Cauliflower Rice Breakfast Muffins
I am always on the hunt for creative breakfast recipes that can be made a few days in advance and eaten on the go. Muffin tin frittatas are a great option but I have to confess that I am really not a fan of their eggy texture, especially when you can’t mask it with lots of cheese.

These Cauliflower Rice Breakfast Muffins are a cross between a mini frittata and a muffin thanks to the addition of riced cauliflower. The cauliflower helps to give these a light and airy texture, which I really enjoy, especially when compared to the density of a frittata.

Ham, Spinach & Cauliflower Rice Breakfast Muffins
I packed the Cauliflower Rice Breakfast muffins with ham and spinach, but they could easily be made vegetarian by swapping the ham for sautéed mushrooms or butternut squash.

Ham, Spinach & Cauliflower Rice Breakfast Muffins
One or two of these muffins make for a great protein rich breakfast on the go. I also like making these in mini muffin tins for bite sized snacks I can enjoy throughout the day. They are delicious eaten warm or cold, on their own, or dipped in ketchup. These Cauliflower Rice Breakfast Muffins will last about 5 days in the fridge, so make a batch on Sunday and you are set for the week.

Here are a few other breakfast recipes you will love:

If you make this recipe let me know in the comment section below, I would love to hear what you think or take a photo and tag me (@everylastbite_) on Instagram, I love seeing your photos!


Ham, Spinach & Cauliflower Rice Breakfast Muffins

Every Last Bite
These are a cross between a frittata and muffin thanks to the addition of cauliflower rice. Perfect for on the go breakfast.
4.50 from 12 votes
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Diets Dairy Free, Grain/Gluten Free, Keto, Nut Free, Paleo, Refined Sugar Free, SCD Legal, Whole30
Servings 9 muffins
Calories 64 kcal


  • 5 eggs
  • 1/4 cup almond milk or other milk substitute
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tsp dijon mustard
  • pinch cayenne optional
  • 1 1/2 cups very fine cauliflower rice
  • 1/4 cup red onion
  • 1 1/4 cups diced ham
  • 1 1/2 cups spinach roughly chopped


  • Preheat the oven to 175 degrees Celsius (350 degrees Fahrenheit)
  • Spray a muffin tray with cooking spray or alternatively generously wipe melted coconut oil over each muffin cup.
  • In a bowl whisk together the eggs, almond milk, salt, pepper and mustard powder. Add in the cauliflower rice.
  • Place a spoonful of the ham, red onion and spinach into the bottom of 9 muffin cups. Pour the egg and cauliflower mixture over top of each and then top each muffin with the remaining ham and spinach.
  • Bake in the oven for 25 minutes until the edges are lightly browned and the tops are fully set.
  • Run a spatula around each muffin to loosen and then place on a wire rack to cool.
Calories: 64kcalCarbohydrates: 3gProtein: 7gFat: 3gSaturated Fat: 1gTrans Fat: 1gCholesterol: 99mgSodium: 327mgPotassium: 150mgFiber: 1gSugar: 1gCalcium: 35mgIron: 1mg
Tried this recipe?Leave a comment below and let us know how it was!